Split Squat
How to Do It
Set up in a split stance, front foot flat, rear foot back on the ball of the foot. Brace and lower straight down by bending both knees until the back knee nears the floor and the front thigh is near parallel, front shin vertical. Drive through the front foot to stand. Complete reps, then switch.
Why It Works
A stationary single-leg pattern that loads the front leg’s quad and glute through a controlled range with a stable base, building unilateral strength and balance with less coordination demand than walking variations.
Hockey Transfer
Builds the single-leg quad/glute strength behind stride push-off and the split-stance stability used in low, staggered athletic positions; a foundational unilateral strength builder for skating power.
Coaching Cues
- "Drop straight down"
- "front shin vertical, weight in the heel"
- "tall torso"
Common Mistakes
Front knee caving or jutting forward; torso leaning forward; pushing off the back foot
Progression / Regression
hold DBs or elevate the rear foot (Bulgarian)
shorten range or hold a support
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
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