What is Split Squat?

A split squat is a single-leg squat performed from a staggered stance that emphasizes control and balance. It primarily targets the quadriceps, hamstrings, and glutes. Difficulty: medium — suitable for intermediate trainees using bodyweight or added load as progression.

How to Do Split Squat

  1. Stagger stance: Stand with one foot forward and the other back about hip-width apart; both toes pointing forward and spine neutral.
  2. Brace core: Engage your core and keep chest upright; maintain a neutral spine to protect the lower back during descent.
  3. Lower with control: Bend the front knee, drive it forward over toes, descend until front thigh is near parallel while rear knee lowers toward the floor.
  4. Pause and feel: Pause briefly at the bottom, feeling engagement through your shin, top of the foot, and glutes before initiating the rise.
  5. Drive through heel: Push through the front heel to extend the knee and hip, keeping torso upright; avoid leaning forward to reduce knee strain.
  6. Switch sides: Complete desired reps, then carefully switch legs; ensure equal volume on both sides and rest as needed to maintain form.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the split squat?

Split squats build unilateral leg strength, improve balance and hip stability, and target quadriceps, hamstrings and glutes. They also help correct side-to-side imbalances, enhance knee tracking, and transfer well to running and sport-specific single-leg power.

What are common mistakes when doing split squats?

Common mistakes include leaning the torso forward, letting the front knee collapse inward, using too short a range of motion, incorrect foot placement, and failing to brace the core. These errors reduce effectiveness and increase knee or low-back strain—prioritize technique over load or reps.

How can I progress or modify the split squat?

Progress by adding dumbbells or a barbell, using tempo or pause reps, or elevating the rear foot for Bulgarian split squats. Regressions include reducing depth, holding onto a support, or performing reverse lunges to build strength and balance before increasing load.