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Split Squat Progressions

Muscles worked

  • Hip Flexors
  • Rectus Femoris

Form Cues

  • Position yourself in a split stance with one foot forward and one behind, both feet hip-width apart for balance.

  • Tuck your pelvis slightly under (posterior pelvic tilt) to maximise the hip flexor stretch and protect your lower back.

  • Keep your upper body tall and your core braced — avoid arching or rounding the back.

  • The front knee should track over the ankle, aligned with the second toe; do not let it cave inward.

  • Lower your back knee toward the ground in a slow, controlled manner.

  • You should feel the stretch primarily in the front of the rear hip, where the hip flexor attaches.

  • Breathe steadily throughout — exhale as you lower or press forward, inhale as you return.

  • Keep the hips square and facing forward; avoid any lateral shifting or rotation.

Progressions

  1. 01

    Half Kneeling Lunge Pulses

    • Start in a half-kneeling position with one knee on the floor and the other foot planted forward, both legs at roughly 90 degrees.

    • Place a cushion or folded towel under your back knee for comfort if needed.

    • Tuck your pelvis slightly under (posterior pelvic tilt) to maximise the hip flexor stretch on the rear leg.

    • Gently pulse your hips forward and back in a small, controlled range — about 5–10 cm of movement.

    • Keep your torso tall and core braced throughout; avoid arching your lower back.

    • You should feel the stretch deep in the front of the rear hip, not in the lower back.

    • Breathe steadily — exhale as you press the hips forward, inhale as you release back.

    • Aim for a smooth rhythm of roughly one pulse per second.

  2. 02

    Half Kneeling Deep Lunge Pulse

    • From a half-kneeling position, slide your front foot slightly further forward to create a deeper lunge angle.

    • Tuck your pelvis under (posterior pelvic tilt) before you begin pulsing to protect the lower back and target the hip flexors.

    • Sink your hips down and forward, then pulse gently in the bottom range of the movement.

    • Keep the pulses small and controlled — focus on gradually deepening the stretch rather than bouncing.

    • Maintain a tall, upright torso throughout; your shoulders should stay directly above your hips.

    • You should feel an intense stretch in the front of the rear hip and possibly the upper quad.

    • Breathe deeply — exhale as you sink deeper, inhale as you ease back slightly.

    • Use your hands on the front knee or a support surface for balance if needed.

  3. 03

    Front Foot Elevated Split Squat Pulse

    Box / Bench / Step / Chair / etc.
    Box / Bench / Step / Chair / etc.

    • Place your front foot on a low platform (10–20 cm) such as a step or sturdy block, with your back knee on the ground.

    • Tuck your pelvis under and brace your core before lowering into the split squat.

    • Lower your hips down and forward into the deepest range you can control, then pulse gently at the bottom.

    • The elevation of the front foot increases the hip flexor stretch on the rear leg — focus on feeling it there.

    • Keep your chest tall and avoid leaning forward; imagine your spine growing upward.

    • Track your front knee over your second toe — do not let it collapse inward.

    • Breathe steadily — exhale as you sink deeper, inhale as you ease back.

    • Place your hands on your front thigh or use a wall for balance support if needed.

  4. 04

    Loaded Split Squat Stretch

    Dumbbells or Kettlebells
    Dumbbells or Kettlebells

    • Hold a dumbbell or kettlebell in the goblet position (at your chest) or one in each hand at your sides.

    • Set up in a deep split squat stance with your back knee hovering just above the ground.

    • Tuck your pelvis slightly under and brace your core to direct the stretch into the hip flexors, not the lower back.

    • Sink into the lowest range and either hold the position or pulse gently — the added load deepens the stretch passively.

    • Keep your torso upright and centred between your legs; do not lean forward.

    • Start with a light weight and increase gradually as your mobility improves.

    • Breathe deeply and steadily — use each exhale to relax further into the stretch.

    • Maintain control throughout; the weight should enhance the stretch, not compromise your form.

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