Knee
Split Squat Iso
Build time in a split stance without the front knee caving in or the torso dumping.
25–40 seconds per side
Optional kettlebell
Form stills · coming
Why we use it
Walking, stairs, and sport all look like a split stance. We build time in that shape without the front knee caving in.
Start here
Long lunge. Back knee hovering an inch off the floor or lightly down. Front shin almost vertical.
How to
- 1Long lunge. Back knee hovering or lightly down. Front shin almost vertical.
- 2Front knee over the second toe. Weight in the front heel and midfoot.
- 3Tall through the ribs. Hold. Switch sides.
Feel for
Work in the front thigh and the back-leg glute. You can still breathe.
Breathing
If you cannot breathe, you are too low. Rise an inch.
Do this
- — Front knee over the second toe. Weight in the front heel and midfoot.
- — Tall through the ribs. Back-leg glute on.
- — Breathe. If you cannot breathe, you are too low.
Common mistakes
- — Front knee diving in.
- — Torso collapsing toward the front thigh.
Regression · Progression
Easier: Back knee down, shorter range.
Harder: Let the front knee travel over the toes only as far as it tracks. Then hold a light weight, 30 seconds.