Split Squat Hold

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Split Squat Hold, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Use enough stance width for balance. Keep the pelvis and working knee facing the same direction.

Execution

- Keep the working foot planted and move under control. Stand through that leg instead of pushing hard from the other side.

- Build the position first, then start the timer. End the set when the position changes, even if time remains.

Range, tempo and breathing

- Hold 3 × 20–60 seconds without position drift. End the set when alignment changes.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not balance on a narrow line or let the knee and pelvis rotate. Shorten the range and widen the stance until stable.

Regression and progression

- Shorten the hold, reduce the lever or use more support while keeping the same position.

- Add a few seconds only after the full set stays steady; then use a slightly longer lever.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.