STRENGTH FOR EVERYDAY LIFETRAIN · FUEL · REPEAT
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MOVEMENT ATLAS / Lunge

Supported split squat

A lunge movement for bodyweight, dumbbells, gym training. Use the variation and range you can control today.

MOVEMENT, EXPLAINED

Where it works.

Primary: Quadriceps, Glutes. Supporting: Abdominals, Side trunk, Calves. Simplified illustration, not measured muscle activation.
MUSCLE FOCUS

Primary

  • Quadriceps
  • Glutes

Supporting

  • Abdominals
  • Side trunk
  • Calves

The legs share the task. Stance and depth influence how the hip and knee contribute.

A simplified surface-muscle illustration. Colours show general roles, not activation percentages, a scan or your personal effort. Technique and variation change the emphasis.

Explore ACE’s exercise reference ↗
THE MAIN CUE

Hold a fixed support, stagger your feet and lower vertically through a comfortable range. Keep your feet wide enough for balance.

Set up before the first rep

Clear your training space, check that equipment and supports are stable, and practise the movement without a challenging load. A short practice set helps you decide whether this variation feels suitable today.

Move with control

Hold a fixed support, stagger your feet and lower vertically through a comfortable range. Keep your feet wide enough for balance. Keep the first set easy enough that you can pay attention to that cue. Breathe through the movement and pause if you lose control of the position.

A shorter comfortable range can be a useful starting point. Sharp pain, dizziness or unusual symptoms are reasons to stop, not signals to push through.

Make it easier

Shorten the depth or use a supported chair squat. Change one thing at a time so you can tell whether the adjustment helps. If symptoms persist, ask a qualified professional for an individual assessment.

Use it in a session

Our template uses 6–10 / side as an example target, with 1–2 working sets to start. Keep a few controlled repetitions in reserve. This is an editorial starting point, not a universal dose for strength or muscle growth.

Record the load and completed repetitions in your log. For time-based carries, record seconds instead. Increase the challenge only when the current version feels repeatable with good control.

What to record

  • The variation and equipment you used.
  • The load, completed repetitions or seconds, and number of sets.
  • Whether the range and pace stayed consistent from start to finish.