Supported Split Squat

Quads, Glutes, HamstringsWall or Chair Support

Supported split squats build single-leg strength in quads, glutes, and hamstrings. Holding a wall or chair keeps balance stable, lowers spinal load, and fixes strength imbalances.

How to do it

1Stand next to a support and take a step back with one leg, setting it on your toes.

2Hold the wall or chair with one hand, keeping your torso upright.

3Inhale and lower your hips straight down until both knees bend to about 90 degrees.

4Keep your front knee directly over your foot, preventing it from caving in.

5Exhale, push through your front heel, and stand back up to the starting position.

Common mistakes

Letting your front knee cave inward, placing dangerous strain on the knee joint.

Lifting your front heel off the floor, shifting weight forward onto the knee joint.

Leaning forward excessively, shifting work from your legs to your lower back.

Breathing

Inhale as you drop into the split squat. Exhale as you press back up to the top.

Make it harder or easier

To make it easier, reduce your depth. To make it harder, hold a dumbbell in your free hand or add a pause at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.