Lunges and split squats share one shape: a split stance with your weight over the front leg. Get that stance right and both become the most reliable leg builders outside the squat rack. The split squat comes first — it is the lunge without the step.
Build the split stance first
Take a step long enough that both knees can bend to about 90 degrees: front foot flat, back foot on the ball of the foot with the heel up, torso tall, eyes ahead.
Most balance trouble is really a stance that is too short. Widen it until your front shin can stay close to vertical and your back knee can travel straight down instead of drifting forward.
Lunge with control
From standing, step forward and lower straight down until the back knee nearly touches the floor. Push through the whole front foot to return, driving up with the front leg rather than hopping off the back one.
Keep the torso vertical and the front knee tracking over the second toe. Move at one speed down and one speed up — momentum hides bad reps and steals the work from the front leg. Short, quick steps throw your weight forward and steal depth; take deliberate steps at a walking pace.
Split squat: same stance, different job
The split squat removes the step. Set your stance once, lower straight down for all your reps, and stay in place. With no step to manage, all your attention goes to depth and control.
Drop until the front thigh is parallel to the floor and the back knee hovers just above the ground. For the Bulgarian version, rest the back foot on a bench behind you: harder on the front leg, easier on balance.
Fix balance and knee problems
Wobbling usually means a narrow stance or a rushed tempo. Widen the stance, slow the descent to three seconds, and hold a light weight in one hand as a counterbalance.
Front knee pain often comes from the knee shooting far past the toes or the heel lifting. Sit back slightly, keep the heel planted, and shorten the range until it is pain-free — the range grows with practice, not with forcing it. If one side wobbles more, train the weaker side first and match its rep count with the stronger one.
Progress with load and range
Start with bodyweight at 8 to 12 reps per leg, then dumbbells at your sides, then a front-loaded goblet hold that actually helps your torso stay tall. Add reps per leg before adding load.
Ready for more? Raise the front foot on a low step for extra range or pause two seconds at the bottom. Log reps per leg and stance width in Bulky so the left and right legs climb together instead of drifting apart.