Exercise technique guide

How to Do a Split Squat

The split squat is a stationary lunge where your feet stay planted while you lower straight down. Training one leg at a time exposes and fixes side-to-side weakness, builds balance, and is easier on the back than heavy two-leg squats. Great for most levels.

Almost everyone is stronger on one leg than the other, and two-leg squats hide it. The split squat splits the work so each leg earns its strength honestly, which is why we use it with athletes and desk workers alike.

Your feet stay still, so it is more stable than a walking lunge and easier to learn. All you need is space and maybe a wall for balance, making it ideal at home or in our Putra Heights centre.

What it trains and who it suits

It loads the front-leg quad and glute while the back leg assists and stretches the hip. It suits anyone with a weaker side, runners, and people whose backs dislike heavy bilateral squats.

Because load is shared across two legs unevenly, you can build strong legs without needing huge weights, which is friendlier on joints.

Step-by-step cues

Step one foot forward into a long stance, back heel lifted
Keep your torso tall and weight mostly on the front foot
Lower straight down until the back knee nears the floor
Keep the front shin fairly vertical over the ankle
Push through the front foot to return to the top

Common mistakes and quick fixes

Stance too short, step longer so the front knee stays over the foot
Leaning forward, stack your chest tall and brace the core
Wobbling badly, touch a wall or chair with one hand
Pushing off the back toe, drive up through the front heel

Regressions, progressions and when to stop

Too hard? Shorten the range or hold a support. Too easy? Add dumbbells, slow the descent, or elevate the front foot. At home a wall gives balance; at our centre we progress to rear-foot-elevated versions when you are ready.

Stop if you feel sharp knee or hip pain rather than muscle effort
See a professional if one knee consistently buckles or catches

Frequently Asked Questions

Split squat or lunge, what is the difference?+

In a split squat your feet stay planted the whole set, so it is more stable. A lunge steps in and out each rep, adding balance and coordination demands.

Which leg should I train first?+

Start with your weaker side and match those reps on the stronger side. This slowly evens out strength differences that two-leg lifts tend to mask.

My back knee hurts on the floor, help?+

Do not slam it down. Lower only to a light touch or place a folded towel as a target. Keep the movement controlled and pain-free.

How many reps per leg?+

Two or three sets of eight to twelve per leg is a solid start. Progress by adding light dumbbells before chasing very high reps.

Continue exploring

Programmes

Lower-Body Strength

Lower-body strength training builds your legs, hips and glutes, the biggest muscles you own and the engine behind walking, stairs, sport and standing up. Strong legs make daily life easier, protect your knees and back, and burn plenty of energy in the process.

See what it includes →Weight Loss

Build Muscle While Losing Fat

Building muscle while losing fat is possible if you get three things right: eat enough protein, train strength progressively, and keep the calorie deficit modest. It works best for beginners and returners, is slower than one goal alone, and needs measuring beyond the scale.

See the coaching approach →Programmes

Functional Fitness

Functional fitness trains your body for the things you actually do, carrying shopping up to the condo, picking a child off the floor, twisting to reach the back seat. We build strength, stability and mobility in real movement patterns, not isolated machine work, so daily life gets easier.

See what it includes →Goals

Improve Balance

Improving balance means training the strength, ankle control and quick reactions that keep you steady on your feet. We coach it progressively 1-to-1 so stairs, uneven pavements, wet floors and one-legged moments stop feeling risky, a foundation for confidence at any age.

See the coaching approach →Personal Training

Partner 2-to-1 Training

Partner 2-to-1 training pairs you with someone you know, a spouse, sibling or friend, under one trainer for the session. You split the cost, keep each other accountable, and still get real coaching, with the trainer adjusting each person's weights and exercises to their level.

Compare this option →Personal Training

Small-Group Training

Small-group training coaches three to five people together under one trainer. You get a lower per-person cost and the energy of training with others, while the coach keeps groups small enough to still watch form and scale each person's weights and exercises.

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