Execution
How to do it
- 01
Stand with feet hip-width apart, torso upright.
- 02
Step back with one leg.
- 03
Lower your back knee toward the floor while keeping your chest up.
- 04
Push through your front foot to stand back up, then alternate or switch legs.
Taking too short a step, which pushes the front knee far forward: step back far enough to lower straight down.
Bodyweight rather than with a barbell. Sources: ACE — Reverse Lunge. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It offers a dynamic single-leg knee-dominant movement when the space and your calibration allow a clean, repeatable step.
In a small room or near obstacles, the split squat keeps the single-leg work without needing the same movement space.
Real requirements
Configurations kept genuinely separate
Bodyweight
6–12 repetitions- Equipment
- Bodyweight
- Supports and space
- a few obstacle-free steps
- Setup
- 25 s
- Planned work
- 80 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 130–470 s