strength

Split Squat

Moderate

Text cues are the instruction

No demonstration video yet. Kalyra will not use AI-generated imagery as form instruction — demonstrations arrive only as reviewed performer footage or validated animation. Until then, the step-by-step cues and setup checks on this page are the complete instruction.

Kalyra may avoid or modify this exercise when:

Deep knee bendingKalyra holds back deep-knee-bend movements when you've flagged knee sensitivity.

Musclesquads, glutes

EquipmentNone

Positionstanding

Impactnone

Training roleSTRENGTH

Form cues

Staggered stance, back heel up; hold something sturdy if needed
Lower straight down — back knee toward the floor
Keep 70% of the weight in the front leg

Common errors

✗ Stance too short, forcing the front knee past the toes
✗ Bouncing off the back knee

How Kalyra programs it

Trains the lunge pattern through quads and glutes with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.

Typically 2–4 sets of 6–10 reps per side.