Exercises / Lunge / single leg
Supported split squat
Lunge / single leg Bodyweight Complexity 1/5
Working position
Setup
Stand in a split stance holding a rail or squat rack upright for balance, front foot flat, back heel lifted.
Execution
Lower the back knee toward the floor, then push through the front foot to stand.
Coaching cues
- Hold the rail only for balance, not to pull yourself up
- Front shin stays close to vertical
- Back knee travels straight down
Common fault
Pulling on the support to complete the rep
Fix: Shorten the range so the legs do the work, or raise the front foot onto a low step.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Biceps femoris (hamstring)Vastus lateralis (outer quad)
Regression and progression
Easier: This is the entry-level variation.
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.