Split Squat
A stationary lunge that builds single-leg strength without the balance demands of a moving lunge.
How to perform it
- Step one foot forward and one foot back into a staggered stance.
- Lower straight down until the back knee nearly touches the floor.
- Keep your torso upright throughout the movement.
- Press through the front foot to return to the start.
Coaching cues
- Back knee travels straight down, not forward
- Front shin stays close to vertical
Sets and reps
3 sets of 8–10 per leg
Where you'll see this exercise
Browse the full exercise library or return to the Strength Training for Soccer Players guide.