Exercises / Lunge / single leg
Split squat
Lunge / single leg Bodyweight Complexity 3/5
Working position
Setup
Stand in a long stride, back heel lifted, hand on support if needed.
Execution
Lower the back knee toward the floor, then drive up through the front foot.
Coaching cues
- Torso stays tall
- Front shin roughly vertical
- Drive through the whole front foot
Common fault
Front knee caves inward
Fix: Hold a support, shorten the range, or widen the stance.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Gluteus medius (side glute)Biceps femoris (hamstring)
Regression and progression
Easier: This is the entry-level variation.
Harder: Bulgarian split squat
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.