Procaryote
Hip · Strengthening

Static Lunge (Split Squat)

Split squat, 3 sets, 10 repetitions per leg

Illustration of the Static Lunge (Split Squat) exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Stand upright with one foot forward and the other back, legs straight and torso upright. Simultaneously flex the hips and knees, keeping the pelvis slightly posterior and heels grounded, until the front knee is aligned with the foot and the back remains neutral. Return to the starting position by extending the hips and knees.

Tips: Keep the torso straight and avoid letting the front knee go past the toes. Keep heels firmly planted on the ground for better stability.

Progression: Gradually increase the number of repetitions or add a light weight when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
None
Starting position
Standing, one foot forward, the other back
Clinical goal
Hip muscle strengthening
Also known as
static lunge, split squat, fixed lunge

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.