MOVEMENT GUIDE / WALL OR RAIL
Supported split squat
Use a wall or rail for balance; lower vertically and press through the front foot.
Target muscles
Quadriceps and glutes; hip stabilizers assist
Setup
Stand tall with feet stable and choose a range you can control.
Perform the move
Use a wall or rail for balance; lower vertically and press through the front foot. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Build practical leg strength for getting up, climbing and daily tasks.
Common mistake
Turning it into a forward lean with poor balance.
Alternative
Reverse lunge
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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