Split Squats
Description
Split squats are a stationary single-leg squat performed in a split-stance position — one foot forward, one foot back. Unlike walking lunges, the feet stay fixed throughout the set. They build quad and glute strength on each leg independently and are a regression from Bulgarian split squats (which elevate the back foot).
Muscle Group
Equipment Required
Split Squats Instructions
- Step into a split stance — right foot forward, left foot back, roughly 2 to 3 feet apart.
- Stand tall with chest up. Place hands on hips or in front for balance.
- Brace your core. Both knees should bend roughly 90 degrees at the bottom.
- Lower your back (left) knee straight down toward the floor.
- Descend until your back knee is roughly an inch above the floor.
- Drive through your front foot to stand back up. Keep torso upright.
- Complete all reps on the right side, then switch legs.
- Adjust foot position: closer stance is more quad-dominant; longer stance is more glute-dominant.
Split Squats Form & Visual
Split Squats Benefits
- Builds single-leg strength without complex balance demands
- Exposes and corrects left-right imbalances
- Easier to load progressively than lunges
- Regression from Bulgarian split squats
- No equipment needed
- Carries over to all single-leg athletic movement
Split Squats Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus (front leg)
- Hamstrings
- Adductors
- Hip flexors (rear leg, stretched)
- Core (stabilizer)
Split Squats Variations & Alternatives
- Dumbbell Split Squat
- Barbell Split Squat
- Bulgarian Split Squat
- Lunge
- Smith Machine Split Squat
- Pause Split Squat (2-sec at bottom)
- Heels-Elevated Split Squat (quad bias)
