Lunge and single leg exercise
Split Squat
Learn the single-leg pattern and expose side-to-side differences.
- Equipment
- Dumbbells
- Sides
- One leg at a time
- Positions
- All positions
- Tempo
- 30X1
Setup
Split stance with both feet on the floor, front shin near-vertical at the bottom. Bodyweight or dumbbells.
How to do it
- Keep your torso tall and lower your back knee towards the floor under control, then drive back up through the front foot.
- Both feet stay planted throughout.
- Do 3 to 4 sets of 6 to 10 reps per leg.
- If your front knee feels crowded, move the front foot further forward.
Coaching cues
- Torso tall throughout
- Front shin near-vertical
- Back knee down under control
Common mistakes
- Front foot too close, which crowds the knee
- The trunk collapsing forward under load
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Heavy dumbbells | 3 to 4 | 6 to 8 | 2 min |
| Size | Moderate dumbbells | 3 to 4 | 8 to 12 | 90 sec |
Tempo 30X1: Take 3 seconds to lower it, no pause, lift it as fast as you can, hold for 1 second at the end of the lift.
Related exercises
- Walking LungeLoad the legs eccentrically while moving, which is closer to how rugby actually loads them.
- Step-UpBuild concentric single-leg drive for the first step off a standing start.
- Lateral LungeLoad the frontal plane: strength moving side to side, not just forwards and back.
- Copenhagen AdductionBuild eccentric adductor strength to protect the groin.
- Rear-Foot-Elevated Split SquatBuild heavy single-leg strength with almost no spinal load.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.