• As a starting position, the Split Squat will enable multiple planes of movement.
  • Balance: There are 2 versions of this stance (see featured image). The left version provides a larger foundation and therefore a lot more balance than the narrow footed version.
  • From either position the body can move freely in a lateral, forward, backward or vertical plane.
    It can even rotate like a corkscrew!

Get set:

  • The major difference between the Split Squat and the Tandem is the distance between your front heel and rear toe. 
  • Take your rear foot as far back as you can while standing tall.
  • Once you’re stable, make sure your rear heel is raised - this will allow more movement in the hips.


  • Transfer your weight onto the ball of both feet - doing this will also engage and tone your calf muscles.