Lower body exercise
Weighted Split Squat
Lower bodyBodyweight1:30 demo
A staggered-stance squat that builds single-leg strength, hip stability and control.
How to perform it
Start in the bottom position with your back knee near the floor.
Stack your back knee under your hip and your hip under your shoulder.
Exhale as you drive up through the front foot.
Lower under control back to the bottom position.
Coaching cues
- Set up from the bottom position
- Keep ribs over your pelvis
- Drive through the front foot
- Control the lowering
Make it easier
Use bodyweight and hold a support for balance.
Make it harder
Add heavier dumbbells or a slow three-second lowering.
What it trains
QuadsGlutesSingle-leg strengthHip stability
Programming
8–10 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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