Unilateral Lower Body
A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.
Movement guide availableAnatomy map
ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.
A rear-foot-elevated split squat that develops single-leg strength, balance, and hip stability through a large range of motion.
Movement media
Accessible movement summary
Stand a comfortable stride in front of a low bench and place the top of the rear foot on it. Center most of your weight over the front leg and brace with the front foot fully planted. Lower the rear knee toward the floor while the front knee tracks with the toes. Push through the front foot to return to standing without bouncing off the rear leg.
Key cue: Ride the front leg down.
The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.
Adapt the movement
Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.
Used in
