Split Squat Challenge: Building Single-Leg Strength for the Ruck

This week, we’re shifting from mind to muscle with a focus on split squats. This isn’t just about burning legs – it’s about building the functional, balanced strength you’ll need for our upcoming monthly ruck.

THE CHALLENGE

Daily Requirements:
Choose your level:

Level 1: 30 reps total (15 each leg)
Level 2: 40 reps total (20 each leg)
Level 3: 50 reps total (25 each leg)

Execution:

Complete all reps in one set
Perform first thing in morning
Document your progress with videos (time-lapse or real-time)
Post in your level group
Seven days straight

WHY SPLIT SQUATS?

The Science:

Activates 48% more glute medius than regular squats
Improves balance by challenging vestibular system
Corrects strength imbalances between legs
Enhances core stability through unilateral loading
Increases functional mobility in hip flexors

Ruck-Specific Benefits:

Pack Stability

Better balance under load
Improved posture with weight
Enhanced stability on uneven terrain

Injury Prevention

Strengthens stabilizing muscles
Corrects muscular imbalances
Improves knee tracking for descents

Rucking Performance

Better uphill power
Stronger downhill control
Enhanced recovery between rucks

PROPER FORM

Key Points:

Back foot elevated on bench/bed
Weight on front leg
Back toe for balance only
Knee tracks over toe
Torso upright
Core engaged

Common Mistakes to Avoid:

Leaning forward
Knee caving inward
Pushing through back leg
Rising on front toe

PROGRESSION TIPS

Building Up:

Start with bodyweight
Focus on form first
Add reps before adding weight
Listen to your body

Making It Harder:

Hold dumbbells (simulates ruck weight)
Increase elevation
Slow down tempo
Add pause at bottom

PREPARATION FOR THE RUCK

This challenge directly prepares you for rucking by:

Building single-leg strength for hills
Improving stability with load
Enhancing endurance
Developing mental toughness

TRACKING

Post daily in the app:

Your chosen level
Completion video
Any form improvements
Challenges faced

REMEMBER

Form over speed
Consistency over intensity
Growth happens in discomfort
The tribe grows stronger together

Join your brothers in this challenge. Let’s build not just stronger legs, but better movement patterns that serve us on the ruck and in life.