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Supported Split Squats: Balance Optional

A split stance with a hand on a wall lets you train one leg without a rear foot on a bench. It is the on-ramp to reverse lunges and Bulgarian split squats.

Supported split squat side view: set position, lower, and return — Supported Split Squat movement illustrations

The prescription

Sets: 3 sets
Reps: 8 reps each side
Rest: 1 min
Time: About 10 min

Equipment. Chair

Muscles. quadriceps, gluteus maximus. Also gluteus medius

Starting position

Stand in a split, front foot flat and back toe lightly touching the floor.
One hand rests on a wall or sturdy chair.

How to move

Lower straight down until the back knee is near the floor or the front thigh works hard.
Keep the front heel down.
Push through the front foot to stand. The hand is for balance, not a pull-up.
Switch sides after the set.

Common mistakes

A stance so narrow that the front knee knocks into the back leg.
Leaning on the hand and tipping sideways.
Bouncing the back knee off the floor.

Variations

Reverse lunge
Bulgarian split squat

Progressions

Use less help from the hand.
Hold a light dumbbell in the free hand.

Regressions

A smaller range
Sit-to-stand

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

Related exercises

Programs that use it

The Cheek Starter