Also known as: stationary lunge, static lunge, rear lunge, rear-foot lunge, stationary lunges

What is Split Squat?

A Split Squat is a medium-level single-leg exercise that targets the quadriceps, hamstrings, and glutes. Performed from a stationary split stance, it builds unilateral leg strength, balance, and hip control. Maintain an upright torso, drive the front knee over the toes, and work both sides evenly for best results.

How to Do Split Squat

  1. Set stance: Stand in a split stance with feet hip-width apart, front foot pointing forward and rear foot slightly back for balance; keep spine neutral.
  2. Brace core: Engage your core and keep chest tall; pull shoulders down and back to maintain an upright torso throughout the movement.
  3. Lower slowly: Bend the front knee and lower into the squat, keeping knee tracking over toes; descend until a comfortable depth or until front thigh is parallel.
  4. Pause and feel: Pause briefly at the bottom, continue driving the knee forward to recruit the shin and dorsum of the foot for stability and depth.
  5. Drive through heel: Press through the front heel and extend the hip and knee to return to start while exhaling; avoid pushing off the rear foot.
  6. Switch sides: Complete equal repetitions on each leg, adjusting stance width or depth for comfort; rest 30-60 seconds between sets for recovery.

Muscle Groups

Quadriceps, Hamstring, Glutes

Description

Set up in a split stance, with your toes pointing forwards, and spine neutral.

Start bending the front knee, and stay upright as you descend into the squat. Drive the knee forwards over the toes, and tracking in line with the foot.

Pull yourself as deep as you can, and pause in the bottom position - keep driving the knee forward, you should feeling your shin & the top of your foot engaging.

Then push through the heel and return to the start. Repeat for repetitions & switch sides
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of split squats?

Split squats build unilateral leg strength, improve quadriceps and glute development, enhance balance and hip stability, and reduce muscular imbalances. They also improve single-leg control useful for running, jumping, and functional movements.

What common mistakes should I avoid when doing split squats?

Common mistakes include letting the front knee cave inward, leaning the torso forward, using the rear foot to push, taking too short or too long a stance, and failing to brace the core. Fix these to protect your knee and spine while ensuring balanced muscle engagement.

How can I progress or regress split squats?

Progress by adding weight, increasing reps, slowing tempo, or elevating the rear foot (Bulgarian variation). Regress with reduced depth, lighter resistance, or holding onto support for balance. Use tempo changes and paused reps to adjust difficulty without compromising form.