Legs & glutes
Static split squat
A lunge with your feet staying put — the easiest way to learn single-leg strength.
Beginner Low impact
How to do it
- Stand in a long split stance: one foot forward, the other back on the ball of the foot.
- Keep your body upright and hands on hips or holding a chair.
- Bend both knees to lower straight down until your back knee is a few centimetres from the floor.
- Press through the front heel to rise. Complete your reps, then swap legs.
Form tips
- Move like a lift going down and up, not forward and back.
- Front heel stays down.
Common mistakes
- Stance too narrow, like walking on a tightrope.
- Pushing mainly off the back foot.
Easier and harder
Make it easier
Make the movement smaller and hold a chair.
Make it harder
Hold dumbbells, or slow the lowering phase.
