Also known as: Stationary lunge
Beginner to intermediate
Bodyweight
Lower body unilateral strength and control
Description
The bodyweight split squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, and glutes while challenging balance and stability. This compound movement mimics the single-leg focus required in running, making it an essential strength-building exercise for runners of all levels.
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Overview
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Prerequisites
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Execution
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Safety
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Progressions
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Pro Tips
Overview
Benefits
Physical Benefits
- Builds unilateral leg strength that directly translates to improved running power and efficiency
- Enhances hip, knee, and ankle stability to reduce common running injuries like IT band syndrome
- Corrects muscle imbalances between legs that can lead to compensatory movements and injuries
Performance Benefits
- Improves running economy by strengthening the primary muscles used in the running stride
- Enhances single-leg stability for better balance during the running gait, especially on uneven terrain
- Increases stride power and length through strengthened quadriceps and glutes, potentially improving race times
Unique Benefits
- Mimics the single-leg stance phase of running, making it highly sport-specific for runners
- Addresses common weaknesses in runners (glute activation and lateral stability) without requiring equipment
- Can be performed anywhere, making it perfect for inclusion in pre-run routines or travel workouts
Muscles Worked
Primary Muscles
- Quadriceps (front thigh): Primary movers in extending the knee during the upward phase
- Glutes (maximus and medius): Stabilize the hip and drive hip extension
- Hamstrings: Assist in hip extension and knee flexion
Secondary Muscles
- Calves: Provide ankle stability and assist in the movement
- Core muscles: Engaged throughout to maintain posture and balance
- Hip flexors: Stretched in the back leg, strengthened in the front leg
- Adductors: Provide stability and prevent knee valgus
Prerequisites
Prerequisites
Equipment Needed:
None
Physical Requirements
- Basic balance and coordination to maintain stability
- Sufficient ankle, knee, and hip mobility to achieve proper depth
- No acute lower body injuries or severe balance issues
Prior Knowledge
- Understanding of proper squat mechanics (hip hinge, knee tracking)
- Familiarity with basic standing balance
- Experience with bilateral squats is helpful but not required
Execution
Execution
Starting Position
- Stand tall with feet hip-width apart
Take a controlled step forward with one foot (approximately 2-3 feet) - Distribute weight evenly between both feet
- Keep torso upright, shoulders back, and core engaged
- Arms can be at sides or on hips for balance
Movement Pattern
- From the split stance, ensure both feet are pointing forward
- Keeping the torso upright, bend both knees and lower your body straight down
- Lower until the back knee is a few inches from the ground and front thigh is parallel to floor
- Ensure the front knee stays aligned with the middle toe (not collapsing inward)
- Push through the front heel to return to the starting position
Form Cues
- Keep the knee aligned with the second toe throughout the movement
- Keep torso upright throughout the movement
- Focus on the glute of the front leg initiating the upward movement
- Lower to the point where back knee hovers 1-2 inches from ground
Safety
Safety
Common Mistakes
Knee caving inward (valgus collapse)
What it looks like: The knee moves inward toward the midline of the body
Why it's problematic: Places stress on knee ligaments and reinforces poor running mechanics
How to correct it: Focus on pushing knee outward, activate glutes, or try a slightly wider stance
Foot split too short or too long
Looks like: Knees and hips don't get to 90 degrees bend
Why it's problematic: Reduces effectiveness and alters muscle recruitment patterns
How to correct: Step back so that both knees can achieve 90-degree angles at bottom position
DO NOT PERFORM IF....
- Acute knee injuries or severe knee osteoarthritis
- Recent ankle sprains or significant instability
- Those with severe balance issues should use support or try alternative exercises initially
Progressions
Progressions
Beginner:
- Split squat with hands on a wall or chair for balance
- Focus on maintaining proper alignment and building confidence
Intermediate:
- Full bodyweight split squat without support
- Add pauses at the bottom position (1-3 seconds)
Advanced:
- Elevate back foot on a step or bench (Bulgarian split squat)
- Add external load (dumbbells, kettlebells, weighted vest)
- Incorporate unstable surfaces for the front foot (balance pad, BOSU)
Pro Tips
Pro Tips
Technical Mastery
- Practice "microbends" first—small range of motion squats to perfect form before full depth
- Focus on quality over quantity, especially when fatigued during running season
- For runners with tight hip flexors, start with shorter stance and gradually increase as mobility improves
Programming Tips
- Perform 2-3 times weekly, ideally on easy run days or strength-focused days
- Great as part of a pre-run activation routine using lower reps (5-8 per leg)
Expert Insights
- Slightly angle the front foot outward (5-10 degrees) if experiencing knee discomfort
- For runners with achilles issues, elevate the heel of the front foot slightly
- Practice breathing rhythm—exhale during the effort phase (pushing up)
Note: This exercise requires careful attention to form and progression. Always prioritize technique over weight, and consider working with a qualified instructor when first learning the movement.
