Strength exercise
Split squat
A squat in a staggered stance, one foot forward and one back. It trains one leg at a time.
Also called: static lunge, split squat form
- Type
- Strength
- Equipment
- No equipment
- Area
- Lower back
- Level
- Intermediate
- Starting dose in Remedy
- 3 sets of 10 per side, lowering over 3 seconds
How to do it
- Stand in a long stagger, one foot forward and the back heel lifted.
- Keep your torso tall and your weight mostly on the front foot.
- Lower your back knee straight down toward the floor over about three seconds.
- Drive through the front heel to come back up.
- Finish your reps and switch legs.
Form cues
- Torso tall.
- Lower the back knee straight down over 3 seconds, then drive through the front heel.
Common mistakes
- Feet in one line like a tightrope. Keep them about hip-width apart side to side.
- Pushing off the back foot instead of the front heel.
Easier and harder versions
- Easier: Bodyweight squat
- To make it easier: Hold a wall or chair for balance, and go only part of the way down.
Why it helps a sore back
Single-leg strength helps with stairs, walking, and getting up from the floor, and the split squat builds it without any equipment.
How Remedy uses it
In the app it is called Split Squat. Remedy is more likely to pick it if you say your back is bothered by working out or standing or walking. A typical starting dose is 3 sets of 10 per side, lowering over 3 seconds, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.
General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.
Get a back program you can actually keep
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