This bodyweight exercise utilizes the lunge movementpattern to develop strength, endurance, and stability for firefighting tasks such as climbing stairs and hose deployment

The split squat may be performed in open space, or with the assistance of a suspension trainer, such as TRX. Adjust exercise tempo and exercise complexity to increase or decrease intensity in your training.

Starting Position

  • Stand upright with your feet hip-width apart
  • Take a step backward with one foot (about 2-3 feet), positioning it behind you
  • Keep your torso upright and engage your core muscles for stability
  • Distribute your weight evenly between both feet

Downward Movement

  • Begin the descent by bending both knees simultaneously
  • Lower your body straight down towards the ground, maintaining an upright torso and keeping your front knee aligned with your ankle
  • Allow your back knee to gently bend and approach the ground without making contact
  • Lower your body until your front thigh is parallel to the ground or as low as comfortably possible
  • Keep your chest lifted and gaze forward to maintain balance
  • Ensure your front knee does not extend past your toes to prevent strain on the knee joint

Upward Movement

  • Engage your quadriceps, glutes, and hamstrings to push through your front heel
  • Straighten your front leg and drive your body upward
  • Maintain control and balance as you return to the starting position
  • Push through the entire foot of your front leg to activate the muscles effectively
  • As you ascend, avoid locking out your knee completely to maintain tension in the muscles
  • Once fully upright, pause briefly before initiating the next repetition

6-Point Self-Check

Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “self-check” as you perform this exercise as directed above:

  1. Head: Maintain a neutral position with eyes forward, avoid moving head up or down.
  2. Torso: Keep the torso upright and rigid through the downward and upward movement.
  3. Hips: Keep hips engaged and stable as you lower the back knee to 90 degrees.
  4. Legs: Front and back leg are at 90 degrees in the bottom position, avoid leaning over the front leg.
  5. Shoulders: Shoulders are packed back and down throughout the movement.
  6. Arms: Arms are relaxed in the “ready position” in front of you.

For more firefighter-specific workouts, wellness education, and other resources visit firefighterpeakperformance.com