Supported Split Squat

Stand beside a fixed rail or rack and take light hand support. Set a split stance with both feet on the floor, the rear heel raised, and enough width to stay balanced. Bend both knees to lower straight down through a comfortable range. Keep the front foot fully planted and use the support for balance rather than pulling yourself upward. Press through the front foot to rise. Keep the feet in place for the set, then change sides. Add load only when the supported bodyweight version is controlled.

Supported Split Squat primarily trains the quadriceps and glutes. The exact demand depends on your setup, range, and chosen load.

Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.

Related options include Bodyweight Squat, Barbell Side Split Squat, Bulgarian Split Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.