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](https://remedyrecoveries.com/exercises/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.

## More strength exercises

[Strength

### Leg press

A machine press for the legs.
Gym · Advanced](https://remedyrecoveries.com/exercises/leg-press)
[Strength

### Resistance band row

Pulling a resistance band toward your lower ribs and squeezing your shoulder blades together.
Band or dumbbells · Beginner](https://remedyrecoveries.com/exercises/banded-row)
[Strength

### Seated cable row

A seated horizontal pull on a cable machine.
Gym · Intermediate](https://remedyrecoveries.com/exercises/seated-cable-row)

## Guides that use it
[Guide
### Back routine with no equipment
What a home routine for a sore back needs, using only the floor.Read the guide](https://remedyrecoveries.com/guides/back-exercises-no-equipment)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/split-squat
Remedy is a fitness and wellness app, not medical care.