Strength · Level 1
Split squat
Static lunge: you go down and up without moving your feet.
- Suggested dose
- 3 × 8 rep per side · 60s rest
- Equipment
- No equipment · or · Dumbbells · or · Kettlebell
- Works
- Quadriceps, Glutes, Adductors
- Pattern
- Lunge / single-leg
How to do it
- Long stance: whole front foot down, back heel raised.
- Lower the back knee straight down toward the floor.
- Rise by pushing through the front leg. Finish the reps and switch.
Key points
- Vertical torso
- Front knee in line with the second toe
Common mistakes
- Stance too short
- Pushing with the back leg
Why it helps your tennis
Single-leg strength for stretch-out steps and the low volley.
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.
- World’s greatest stretchDeep lunge, elbow toward the instep and arm opening to the sky.
- Reverse lungeStep back and lower; kinder on the knee than a forward lunge.