Set-up: Find a bench or other suitable object roughly one to two feet high, and clear a space of about 6 feet. Plant your working foot roughly several feet in front of the bench, and place the top of your stabilizing foot flat on the bench.
Lift: Bracing through your core, descend to a point just before your knee touches the floor. Quickly reverse the motion.
Emphasis: Brace through your core at all times. Keep a neutral spine throughout the duration of the movement. The knee of the working, forward leg should be in-line with the toe of the working foot.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Assists: If stability cannot be maintained, try setting up using the wall or another object for support. Progress by using less and less support until none is used at all.
Instructions and effects for the Split Squat - Bodyweight exercise 
