Procaryote
Hip · Strengthening

Step Split Squat

Step split squat, 3 sets, 10 repetitions per leg

Illustration of the Step Split Squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Place one foot on a step behind you and the other foot flat on the ground in front, with the leg extended. Simultaneously flex the hip and knee of the front leg while keeping the back straight and the pelvis slightly tilted backward, until the front knee is aligned with the foot. Return to the standing position by extending the hip and knee of the front leg.

Tips: Keep the torso upright and avoid letting the front knee go past the toes. Control the movement to prevent jerks.

Progression: Increase the number of repetitions or add a light load when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
step
Starting position
Standing, one foot on a step behind, the other foot on the ground in front
Clinical goal
Muscle strengthening of the hip
Also known as
bulgarian split squat, split squat with support, step-back 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.