If your knee tends to collapse in and wobble, or your hips tend to sag and tilt when your lunge, the RNT split squat could be a fantastic exercise for you.

If you’re new to RNT split squats and don’t already have excellent single leg stability, prioritize this exercise as a great way to build that stability. As always, there are many ways to incorporate RNT split squat training into your program, and here’s what I usually instruct clients who’re just starting out with this type of movement to do:

To develop better single leg stability, use RNT split squats as the first or second exercise in your leg training program. Use a controlled tempo throughout the movement, and do enough reps that you’re getting lots of practice and building some endurance in that position. 8-12 reps is a good starting point. Do 3-4 sets per side. As you improve, add weight by holding two dumbbells like two suitcases.

For those who already have great single leg stability, the RNT split squat makes a wonderful warm-up exercise to prime the body. Combine them with a few other warm-up exercises and perform about two sets of 10-reps with body-weight or moderate load.

And, if you’d like to further challenge your single leg stability, eventually you can progress to an RNT step down. While you can generally use more weight in a RNT split squat, the RNT step down challenges your balance more since you only have one leg on the ground instead of two. Here’s what it looks like: