LiftMend › Exercises › Split squat
Split squat: how to do it
Often better tolerated by sore knees than a lunge. Works: Quads and glutes, one leg at a time.
Try: 3 sets of 8 each leg
Form cues
- Long stride, back heel up.
- Drop the back knee straight down.
- Torso upright, front heel planted.
Setup and the most common mistake
Take a long step forward and stay there; both feet point forward, hip-width apart for balance. Dumbbells by your sides.
Common mistake: Feet in one line like on a tightrope, or leaning far forward. Drop straight down between your feet.
If split squat hurts
Don't push through sharp pain. These are the swaps LiftMend suggests with a similar movement, easier or kinder first:
General exercise information, not medical advice. If you have pain that is sharp, getting worse, or follows an injury, check with a doctor or physio first.
Follow a plan, not a list
LiftMend builds exercises like this into short sessions that work around a sore back, knee or shoulder. Swap any move that hurts, get timers that run themselves, and ask the AI coach between sets. Free to download.