Split Squats

Level 2

Foundations of Movement

What will this movement help with?

  • Sitting down onto the floor or a low bench
  • Picking objects up from the floor
  • Getting up and down from lower areas e.g low kitchen cabinets, cupboards

Muscles worked

  • Glutes (your bum)
  • Quads (front of your legs)
  • Core (your tummy)


You might want a chair, wall or similar for this movement


10-15 Repetitions Each Leg

Step 1

Hold your chair or support to your sideKeep your feet just wider than hip width apart but place one foot out wide behind you and raise your back heel up

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up

Step 3

With your weight mainly in the heel of your front foot, squeeze your glutes (your bum) and lower yourself down towards the floor by bending both knees to 90 degrees. Don’t worry about going too low at first

Step 4

Keeping your glutes squeezed and your tummy braced, stand up and return to your start position

Step 5

Repeat and then change legs


  • If your knee of your front leg goes over your ankle or you don’t have 90 degrees at your front knee when it’s bent, you need to move your back foot further back. Use a mirror if you’re unsure of what your knees are doing
  • As you become used to the movement try and go lower each time until your back knee is hovering just above the floor
  • Your back heel should stay raised at all times

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