Split Squat with Balance Pause

Setup & Positioning

"Start in a staggered stance—one foot forward, one foot back—with your front foot flat and back heel lifted. Your feet should be about hip-width apart for stability. Keep your chest tall, core braced, and shoulders relaxed."

Key point: “Think of this as a stationary lunge—you’re moving up and down, not forward and backward.”

Execution

"Lower your body by bending both knees until your back knee hovers just above the floor and your front thigh is nearly parallel to the ground. Drive through the heel of your front foot to rise up, then bring your back knee forward and up into a balance position at hip height. Hold the balance for 1–2 seconds before stepping back into the split squat stance. Complete all reps on one side before switching."

Where You Should Feel It

• Quads and glutes of the front leg
• Hamstrings assisting during the lift
• Core muscles stabilizing during the balance pause

Where You Shouldn’t Feel It

• Knee pain from collapsing inward or pushing forward too far
• Lower back strain from leaning excessively
• Instability from standing with feet too narrow

Breathing

"Inhale as you lower into the split squat, exhale as you drive up into the balance position."

Common Mistakes to Avoid

1. Letting the front knee cave inward – Keep it in line with your toes.
2. Pushing off the back foot – The front leg should do most of the work.
3. Skipping the balance hold – The pause is what builds control.
4. Leaning forward too much – Stay upright for better balance and safety.