Split Squats

Split Squats


This exercise involves standing with one foot in front of the other and lowering the back knee towards the ground while keeping the front knee bent. It primarily targets the quadriceps, glutes, and hamstrings.

Muscle Group

Equipment Required

Split Squats Instructions

  1. Stand with your feet hip-width apart and take a big step forward with your right foot.
  2. Lower your body down until your right thigh is parallel to the ground and your left knee is hovering just above the floor.
  3. Push through your right heel to stand back up to the starting position.
  4. Repeat on the other side by taking a big step forward with your left foot.
  5. Continue alternating legs for the desired number of reps or time.

Split Squats Form & Visual

Split Squats

Split Squats Benefits

  • Improves balance and stability
  • Strengthens the legs, glutes, and core
  • Increases flexibility in the hips and legs
  • Can be done with or without weights, making it accessible for all fitness levels
  • Targets the quadriceps, hamstrings, and glutes more effectively than traditional squats
  • Helps to correct muscle imbalances between the left and right legs
  • Can be modified to target different muscle groups by adjusting foot placement and depth of the lunge

Split Squats Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Split Squats Variations & Alternatives