Split Squat
In a staggered stance with feet hip-width apart front-to-back, you lower the rear knee toward the floor while keeping the front shin vertical and the torso upright. The split squat simultaneously stretches the rear hip flexor and strengthens the front leg's quad and glute — making it one of the most efficient exercises for addressing anterior pelvic tilt while building functional leg strength.
How to do it
- 1
1. Stand facing away from a bench or elevated surface, and place your rear foot on it about hip-height, with laces down for comfort.
- 2
2. Step your front foot forward so your feet are staggered hip-width apart front-to-back, with your torso upright and core engaged.
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3. Lower your body by bending your front knee, keeping your front shin as vertical as possible and your torso upright.
- 4
4. Continue lowering until your rear knee nearly touches the floor, feeling a stretch through your rear hip flexor.
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5. Press through your front heel to drive back up to the starting position, squeezing your front glute at the top.
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6. Complete all reps on one leg, then switch sides.
Benefits
- Stretches the hip flexors and iliopsoas to counteract anterior pelvic tilt and excessive lower back curve
- Strengthens the quadriceps and glutes of the front leg, improving hip stability and reducing lower back strain
- Builds single-leg strength and balance, enhancing functional movement patterns and reducing asymmetrical postural imbalances
Common mistakes
- Allowing the front knee to drift inward or beyond the toes, which reduces quad engagement and increases knee stress
- Leaning the torso forward instead of staying upright, which shifts load away from the legs and reduces hip flexor stretch
- Placing the rear foot too low or not far enough back, which prevents a full stretch through the rear hip flexor
Target areas
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