Split Squat
The split squat is a unilateral leg exercise focusing on balance and strength.
- 45 secDuration
- 1 × 10Reps
- No equipmentEquipment
Muscles Targeted
- Quad
- Glutes
- Hamstring
How to Perform
- Stand tall, one foot forward.
- Lower hips until both knees bend.
- Keep front knee over ankle.
- Drive through front heel to stand.
- Repeat on one side, then switch.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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