Homeno kit
Split squat
Quads and glutes, balanced on a narrow base.
- You need
- Floor space. Nothing else.
- Why it is in the plan
- Running happens on one leg at a time. A split squat builds strength in that stance without a barbell.
How to do it
- 1Take a long stride: one foot forward, one back, both pointing ahead and hip-width apart, like standing on train tracks.
- 2Lift the back heel. Lower straight down until the back knee is just above the floor.
- 3Keep the front shin roughly upright and the torso tall or leaning slightly forward.
- 4Push through the whole front foot to come up. All reps on one side, then switch.
Easier
Go only halfway down, and hold a chair back for balance.
Harder
Hug a backpack to your chest, or put the back foot on a chair — that is the Bulgarian split squat.
Common mistake
Feet on a tightrope. Keep them hip-width apart or you will wobble instead of work.
Gym version: Goblet squat (dumbbell or kettlebell)
Used in: 20 km trail, Easy base
14 days free, no card. €19/month if you add one after. Cancel anytime.
Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.