Game version
Statue lunge: lower straight down and freeze on your partner’s clap, then stand up. Swap.
Split Squat Basics
With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Step one foot forward into a long stance.
Core: Medium. Switch legs and stay steady.
- Ages
- 10 to 14
- Time
- 8 min
- Players
- Just you
- Space
- Small room
- Bring
- None
- Level · skill
- Developing · Power
The steps
How it works
- Step one foot forward into a long stance.
- Lower your back knee toward the ground, trunk tall.
- Keep the front knee over the middle of the foot.
- Push back up; do 2 sets of 8 each leg.
Coaching point
Straight down, straight up.
Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (shallow), Core (medium), More (a slow count at the bottom). Switch legs and stay steady.
Story
You are a knight bowing to the king.
My best
Beat your own count
Switch legs and stay steady. Only your own number counts: today against last time.
Practice makes progress
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