Split squat – how to do it right
Split stance, sink straight down, feet stay put.
This is how Stickfreed, our glowing stick figure, shows you the exercise on your TV – here the start, middle and end position. In the app he turns slowly so you can see everything.
How to do it
- Split stance, back heel up.
- Sink straight down – both knees ~90°.
- Front knee over your foot, weight on the front heel.
- Feet stay put – switch sides.
How long?
40–45 seconds at a steady pace: slow on the way down, strong on the way up. 2–4 rounds. Then switch sides – BLOX tells you when.
If something niggles
Knee niggling? Then do Squat to chair instead – BLOX swaps it automatically if you mention it at the start. Stop if it hurts; if you have complaints or pre-existing conditions, check with a doctor or physio first.
Similar exercises
Prisoner squatFingertips at your temples, chest up, hips back and downJump squatSquat halfway, jump up, land softly and quietlySquat to chairTap the seat with your bottom, then push back upGoblet squatDumbbell at your chest, hips back and downEisenhorn squatBar in front of your shoulders, hips back and downBanded side stepsBand above your knees, half squat, step sideways