Bodyweight Split Squat
A single-leg-emphasis strength move that builds unilateral leg strength and hip stability, using a chair or wall for a light touch of balance support while the working leg does the work.
Why it works
Life happens on one leg at a time. Every single step you take is a single-leg loading event, whether you clock that or not. The split squat trains each leg independently, which exposes and corrects the left-right strength asymmetries a two-legged squat happily lets you hide forever, and those asymmetries are a documented predictor of falls in older adults. It heavily loads the quadriceps and glutes of your front leg while stretching and strengthening the hip flexor of your rear leg, directly countering the shortened hip flexors that a life of sitting hands you for free. The added demand on your ankle, knee, and hip stabilizers builds the joint proprioception and control that keep you upright the moment the ground stops being flat.
How to do it
- Stand in a split stance, one foot forward and one back about two feet apart, resting fingertips on a chair or wall for balance only.
- Keep your torso tall and lower straight down by bending both knees, letting the back knee travel toward the floor.
- Descend until your front thigh is near parallel and your back knee hovers just above the ground.
- Drive through the front heel to stand back up, keeping the front knee tracking over your second toe.
- Complete all reps on one side, then switch legs; use the support as little as you safely can.
Dose: 3 sets of 8 reps per leg, 2-3x a week. Progress by using less hand support and slowing the descent to 3 seconds, not by rushing the reps.
⚠ Use the chair or wall for balance, not to hoist yourself up. Keep the front knee from caving inward. If the rear knee is sensitive, place a cushion under it or reduce depth.
