How to do Deep Split Squat
StandingHoldBoth sidesAdvanced
Deep Split Squat is a standing stretch for your hips, quadriceps and abdomen. Do it on one side, then switch.
Step by step
- 1Stand with feet hip-width apart and arms at your sides.
- 2Step one foot back into a lunge.
- 3Lower your body, keeping your back leg straight.
- 4Allow your front knee to move over your toes.
- 5Keep your back knee above the floor and your torso upright.
What you should feel
Feel the front of your left hip open.
Form tips
- Keep your front foot firmly planted. Ensure your front knee stays stable and does not cave inward.
- Let your right heel stay heavy.
- Lift your chest gently… breathe easy.
Make it easier
If your back knee needs it, rest it down on the floor.
Coming out of it
On your next exhale… press through your front foot… and step back to standing.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Deep Split Squat with a coach
In BendEase, a voice coach talks you into Deep Split Squat, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your hips and quadriceps.
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