squat pattern · low impact
Supported split squat
Quads · Glutes
Equipmentchair · none
Positionsupported
Spacesmall
Levelreturning · intermediate
Set up and move
- Stand in a short staggered stance beside a stable support.
- Bend both knees a comfortable amount while keeping most weight through the front foot.
- Press through the front foot to rise.
Three useful cues
- Railroad-track stance
- Back knee travels down
- Light support
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Feet placed in one narrow line
- Pushing mostly from the back foot
Make it easier
Reduce the demand.
Use a smaller range and more hand support.
Make it harder
Add one challenge.
Hold a dumbbell on the opposite side of the front leg.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.