3×/week8 weeks
Bodyweight Anywhere 3×
No gym needed: bodyweight and a resistance band, three times a week.
BeginnerGeneral fitness45 min
QuadsBeginnerCompound
Split Squat
Static lunge: feet split, lower and rise.
Benefits
- Single-leg strength without equipment
- Stretches the hip flexors
How to do it
- Long stance, torso tall
- Lower the back knee towards the floor
- Hold a wall for balance if needed
Common mistakes
- Front heel lifting
- Leaning on the back leg
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 60 s
- Reps in reserve
- 2
Safety and limitations
- Knee · Modify
With a severe knee limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
Easier
Harder
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