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Knee · Strengthening

Split squat with rear foot on Swissball

Split squat with rear foot on Swissball, 3 sets, 8 repetitions per leg

Illustration of the Split squat with rear foot on Swissball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Place your rear foot on a Swissball and your front foot flat on the ground in a lunge position. Slowly descend by bending the front knee until the thigh is parallel to the ground, then rise back up while controlling the movement.

Tips: Keep your back straight and engage your core to maintain balance. Ensure that the front knee does not pass the toes to protect the joint.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Swissball
Starting position
Standing, rear foot on Swissball, front foot on the ground
Clinical goal
Muscle strengthening of the knee
Also known as
Bulgarian split squat on Swissball, unstable split squat, rear foot on Swissball 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.