4BoneHealth » Bone Break Day Challenge » Resources » Exercise for strong bones – Split Squat

3-Split Squat Progression | Exercises to Build Strong Bones with Rachel and Jilian

Rachel and Jilian demonstrate different variations of the split squat. Split squats are a great exercise to strengthen your bones and muscles. There are levels you may choose to do from easy to hard. If you are able to complete all the levels please do so. The featured exercises are listed below in order of appearance. Perform each exercise for the duration provided, stop at anytime you feel uncomfortable. Also, check out the other exercises to build strong bones.


Chair and Pole Split Squat: 3 sets, 20-30 seconds

Bench Split Squat: 3 sets, 20-30 seconds

Split Squat with weights: 3 sets, 20-30 seconds

Power Lunge with medicine ball: 3 sets, 20-30 seconds

Check out the rest of videos in this series Exercises to Build Strong Bones with Rachel and Jilian:

1-Introduction to the series Meet Rachel and Jilian
2-Squat Progression
3-Split Squat Progression:
4-Shoulder Press Progression:
5-Deadlift Progression:
6-Quick Workout Ideas:
7-Jumping Plyometrics Outdoor Activities:

Video recorded at Pacific Fitness and Health, Encinitas California

Funding provided in part by National Cheers Foundation