Supported Split Squat
Single-leg strength with the support you need to focus on the working leg.
What it trains
Single-leg strength, hip and knee control, balance.
Why it's useful
Fixes the balance problem so you can actually train the leg.
Setup
- Stand in a split stance with one foot forward, one back.
- Hold a rail or bench for balance.
- Lower the back knee toward the floor under control.
- Drive through the front foot to stand tall.
Three coaching cues
- Back knee softly down
- Front foot flat
- Chest tall
Common mistakes
- Long stride collapsing the front knee inward
- Rushing the descent
- Leaning heavily on the support
Reduce range or use both hands on the support.
Reduce support, add load, or increase range.
Safety considerations
- Choose a stable support.
- Stop for sharp knee pain.
Related exercises
Step-Up
Single-leg strength that transfers directly to stairs and confident walking.
Box Squat
A confidence-building squat variation that sets the depth for you.
Sit-to-Stand
The foundation of getting out of chairs and reclaiming everyday leg strength.
Related reading
Strength Training After 40: Why It Matters More Than Ever
Learn how strength training can support muscle, movement, confidence and independence as you get older.
Building Strength for Everyday Life
Understand how exercise can help with stairs, shopping, walking, floor transfers and daily tasks.
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