SHIFT Fit
Bodyweight split squat
Bodyweight split squat: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand in a stationary split stance.
- Lower rear knee while bending front knee. Keep the front heel planted.
- 2 sets × 5 reps per side; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep the front heel planted.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 2 sets × 5 reps per side; 75s rest between sets. | full gym |
| intermediate | 2 sets × 8 reps per side; 75s rest between sets. | full gym |
| intermediate | 3 sets × 8 reps per side; 90s rest between sets. | full gym |
| intermediate | 2 sets × 12 reps per side; 90s rest between sets. | full gym |
| intermediate | 2 sets × 6 reps per side; 90s rest between sets. | full gym |
| intermediate | 1 set × 8 reps per side. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Narrowing the feet onto one line; letting the front knee collapse inward; taking an uncontrolled step. Exercise check: Keep the front heel planted.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.