The inline split squat is a highly effective physiotherapy exercise that specifically targets the muscles surrounding the knee joint. It is an excellent choice for knee rehabilitation and strengthening, recommended by physiotherapists for individuals recovering from knee injuries or looking to improve knee stability and prevent future injuries. In this article, we will explore the biomechanics of the inline split squat, its benefits, proper technique, modifications, precautions, and provide a sample workout routine. Before we dive into the details, let’s define and describe the inline split squat exercise and understand its key differences from traditional split squats and lunges.

What you will learn by reading this article:

  • Definition and description of the inline split squat exercise
  • Biomechanics of the knee and common injuries that may benefit from the exercise
  • Targeted muscles and benefits of the inline split squat for knee rehabilitation
  • Proper technique and modifications for individual needs
  • Precautions and considerations for knee movements during the exercise
  • Sample workout routine and tips for success in knee rehabilitation
  • Reminder to consult with a physiotherapist or healthcare professional for personalized guidance and support.

What is Inline Split Squat Exercise

The inline split squat, also known as the inline lunge or stationary lunge, is a unilateral lower body exercise primarily targeting the quadriceps, hamstrings, and gluteal muscles. It involves a split stance, with one foot positioned in front of the other, and a controlled up-and-down movement. Unlike traditional split squats and lunges that involve forward movement, the inline split squat is performed in a stationary position. This exercise requires balance, stability, and proper alignment of the lower body to effectively engage the targeted muscles and promote optimal knee function.

Key Differences Between Inline Split Squats, Traditional Split Squats, and Lunges

While the inline split squat shares similarities with traditional split squats and lunges, there are some key differences to be aware of. Traditional split squats involve a forward movement, with the back foot elevated on a bench or step. Lunges, on the other hand, also involve a forward movement but typically include a step forward and backward. In contrast, the inline split squat is performed in a stationary position, with the back foot remaining on the ground throughout the exercise. This stationary nature of the inline split squat allows for a greater focus on stability and muscle activation, making it an excellent choice for knee rehabilitation and strengthening.

Insider Tip: When performing the inline split squat, focus on maintaining proper form and alignment. Keep your front knee in line with your toes and avoid letting it collapse inward. Engage your core and maintain a stable, upright posture throughout the exercise.

To gain a deeper understanding of the biomechanics and performance of the inline split squat exercise, it’s essential to explore the research and insights provided by experts in the field. This article provides a comprehensive overview of the split squat exercise, highlighting the correct technique and differentiating it from a lunge. It emphasizes the importance of using accurate terminology for effective communication with healthcare professionals, coaches, and trainers. This resource will aid in your understanding and mastery of the inline split squat exercise.

Benefits of Inline Split Squat for Knee Rehabilitation:

The inline split squat offers various benefits for knee rehabilitation and strengthening. Let’s explore these benefits in detail:

1. Targeted Muscle Activation:

The inline split squat effectively targets the quadriceps, hamstrings, and gluteal muscles, which play a crucial role in knee stability and function. By strengthening these muscles, individuals can improve their ability to stabilize the knee joint, reducing the risk of injuries and enhancing overall knee health.

2. Improved Range of Motion:

Performing the inline-split squat can help improve joint range of motion in the knee. This is particularly beneficial for individuals recovering from knee injuries or managing conditions like osteoarthritis. Increasing the range of motion can enhance mobility and promote better knee function.

3. Enhanced Joint Stability:

The inline-split squat requires proper balance and stability throughout the exercise. By consistently performing this exercise, individuals can improve their overall joint stability, reducing the likelihood of falls or other knee-related accidents.

4. Muscle Strength and Power:

The inline-split squat is a demanding exercise that requires significant muscle activation. Regularly incorporating this exercise into a workout routine can lead to improved muscle strength and power in the lower body, including the quadriceps, hamstrings, and gluteal muscles. This increased strength can provide additional support to the knee joint and help prevent future injuries.

Use of Merlin App for Inline-Split Squat

The Merlin Physio App can be a valuable tool to assist with Inline-Split Squats, a commonly prescribed exercise in physiotherapy and fitness programs. Here’s how the app can be beneficial for this exercise:

  1. Exercise Guidance: The app can provide step-by-step instructions and video demonstrations of the Inline-Split Squat. This guidance ensures that patients perform the exercise correctly, reducing the risk of injury and maximizing its effectiveness.
  2. Progress Tracking: Patients can record their Inline-Split Squat sessions in the app, including the number of reps, sets, and any additional weight or resistance used. This helps both physiotherapists and patients monitor progress over time.
  3. Real-Time Feedback: The app can offer real-time feedback on the patient’s form and technique during the exercise. This is particularly helpful for ensuring that the Inline Split Squat is being performed with proper posture and alignment, which is crucial for preventing injuries.
  4. Customized Workouts: Physiotherapists can create tailored workout plans that incorporate Inline-Split Squats within the app. These plans can be adjusted to suit the patient’s specific needs and goals, whether it’s for rehabilitation, strength training, or general fitness.


The inline split squat is a powerful physiotherapy exercise that can significantly benefit knee rehabilitation and strengthening. By understanding the biomechanics of the knee joint and incorporating the inline split squat into a comprehensive workout routine, individuals can improve knee stability, enhance muscle strength, and reduce the risk of future knee injuries. However, it is important to consult with a qualified healthcare professional or physiotherapist to ensure that the exercise is suitable for your specific needs and to receive personalized guidance throughout your rehabilitation journey.

Remember, consistency and proper form are key to achieving the best results with the inline split squat exercise. Stay committed to your knee rehabilitation program, and you’ll be on your way to stronger, healthier knees.