Lunge or split squat without weight
The sSplit squat is a powerful exercise that targets the leg muscles, specifically the quadriceps, hamstrings, and glutes. Additionally, the movement strengthens the core and stabilizing muscles, enhancing overall balance and coordination. Athletes benefit from split squats as they improve leg strength, stability, and unilateral power, which are crucial for optimal performance in various sports. By isolating each leg, this exercise can address muscle imbalances and enhance agility, making it a vital addition to any athletic training regimen.
| Primary muscle group: | Legs |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
22
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Stand straight with your hands either by your sides or placed on your hips.
- 2Inhale as you take a large step forward with one leg and lower the knee of your back leg until it almost touches the floor, keeping your torso upright.
- 3Exhale as you drive back up with your front leg and step back into a standing position.
- 4Repeat the lunge with your opposite leg.Keep alternating the leg with which you lunge.
Tips & Tricks
Keep your torso upright and shoulders back throughout the movement.
Engage your core to help stabilize your body.
Ensure your front knee stays directly above your front ankle. Avoid letting it extend beyond your toes.
Position your feet about hip-width apart to improve balance and stability.
Lower your body slowly to maintain control and maximize muscle engagement.
Avoid letting your back knee hit the ground.
Inhale as you lower your body and exhale as you return to the starting position.
Aim to evenly distribute your weight between both legs.
You can extend your arms out to the sides or place your hands on your hips to help with balance.
If you're finding it challenging, reduce the depth of your lunge initially and increase it as you get stronger.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
