Split Squat
Description
The split squat is a stationary bodyweight lunge — feet in a fixed split stance, lowering and rising without stepping. It is the foundational single-leg squat pattern and is essentially the same as the static lunge or bodyweight split squat.
Muscle Group
Equipment Required
Split Squat Instructions
- Stand with feet hip-width apart. Step one foot forward into a split stance.
- This is your fixed position.
- Lower your back knee toward the floor.
- Descend until the back knee is just above the floor.
- Drive through your front foot to rise.
- Complete reps, then switch feet.
- Keep torso upright.
- Aim for 10 to 15 reps per leg.
Split Squat Form & Visual
Split Squat Benefits
- Foundational single-leg squat pattern
- No stepping required
- Builds single-leg strength
- Beginner-friendly
- No equipment needed
- Progresses to loaded split squats
Split Squat Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Split Squat Variations & Alternatives
- Static Lunge
- Dumbbell Static Lunge
- Bulgarian Split Squat
- Forward Lunge (stepping)
- Rear-Foot Elevated Split Squat
