Legs · Squat and lunge
Supported Split Squat
The Supported Split Squat mainly trains your quads and glutes. Also working: adductors.
Bodyweight
Stable
How to do it
- Take a big step, both feet pointing forward, hand on the frame
- Lower straight down, back knee toward the floor
- Go only as deep as feels comfortable
- Drive up through the front heel: then switch sides
Coach’s tip
Your feet stay where they are; only your body travels up and down like an elevator. The hand on the frame takes out the wobble so your legs can do the work.
Noticeably loads the knee. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Grip
One hand on the frame
Load
Bodyweight
You need
Nothing extra
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (squat and lunge). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Supported Split Squat work?
Mainly the quads and glutes. The adductors help.
What can I do instead of the Supported Split Squat?
For the same movement: Cable Belt Squat, Cable Bar Front Squat and Cable Split Squat. In DCFT you swap with one tap.
DCFT
The Supported Split Squat in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.