Legs & glutes · Single-leg
Supported split squat
Check the setup, practice a controlled repetition, then use your program’s sets, reps and rest.
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- Equipment
- Stable support; optional dumbbell
- Muscles worked
- Quadriceps, glutes
- Movement
- Single-leg
How to perform
- Hold a fixed support with a staggered stance.
- Bend both knees and lower straight down through a comfortable range.
- Keep the front foot planted.
- Push through the front foot to rise.
- Complete both sides.
Three cues to remember
- Hold a fixed support.
- Lower under control.
- Keep the front foot planted.
Common mistakes
- Very narrow stance.
- Bouncing.
- Taking a step so long that balance is lost.
Slow the movement and reduce load or range if your position changes. Stop for pain rather than forcing the repetition.
Make it easier
Use a shorter range with more hand support or a chair squat.
Progress when ready
Increase range, then add a light weight.
Practice with a light load. Diagrams show general positions, not an assessment of your form. Use the written setup and equipment instructions; get qualified coaching for unfamiliar lifts.
Find it in your program
Exercise guides explain the movement. Your training program sets the workload; an alternative replaces a movement rather than adding another one.
Instructional references
Original Physiforge instructions and diagrams use established movement principles. General references are not endorsements or individualized coaching.
ACE: squat movement reference ↗