Split Squat (Bodyweight)
Also called Split Squat, Bodyweight Split Squat, Stationary Lunge
How to do it
Stand in a fixed staggered stance with one foot forward and one back, keeping both feet planted. Lower straight down by bending both knees until the rear knee nears the floor, then drive through the front foot to rise without stepping. Keep the torso controlled and front knee aligned, complete the set, and repeat on the other side.
Setup
Set one foot forward and the other far enough back to lower vertically with both feet planted. Square the hips, keep the torso tall, front knee tracking over the toes, and most pressure through the front foot.
Where you should feel it
Primarily through the front-leg quad and glute, with the hamstrings and calves assisting while the core and hip stabilizers keep the pelvis level. The rear leg supports balance.
When to use it
Use for equipment-free unilateral leg strength, movement practice, and side-to-side assessment. Perform 10-20 controlled reps per side before adding load.