Split Squats

Master the split squat to build powerful glutes and quads. This unilateral exercise improves balance and strength in each leg, enhancing overall lower

IntermediateGluteus Maximus Quadriceps Adductor Magnus Soleus Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 1 min

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Variations of Split Squats

Compound

Bulgarian Split Squat

Gluteus Maximus · Quadriceps · Body weight

Intermediate

Compound

Full Squat Mobility

Gluteus Maximus · Quadriceps · Body weight

Intermediate

Compound

Curtsey Squat

Gluteus Medius · Gluteus Minimus · Body weight

Intermediate

Compound

Barbell Split Squat

Gluteus Maximus · Quadriceps · Barbell

Intermediate

Description

A split squat is a leg exercise that targets the quads, glutes, and hamstrings. The exercise involves standing with one foot in front of the other and then bending both knees to lower your body towards the ground.

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How to do Split Squats

01
Setup
Stand tall with feet hip-width apart, then step one leg back about 2-3 feet, elevating the heel of the rear foot. Ensure your front foot is flat and pointing straight forward, with your torso upright and core engaged.
02
Setup
Distribute your weight primarily through the front foot, maintaining a slight bend in the front knee and keeping your hips square. Your arms can be at your sides or clasped in front for balance.
03
Inhale as you slowly lower your body by bending both knees, allowing the rear knee to drop straight down towards the floor. Descend until your front thigh is parallel to the ground and your rear knee is just above the floor, forming a 90-degree angle at both knees.
04
Maintain an upright torso and keep your front knee tracking over your second toe, preventing it from caving inward. Focus on feeling the stretch in the hip flexor of the back leg and engagement in the glute and quad of the front leg.
05
Exhale as you powerfully drive through the heel and midfoot of your front leg to push back up to the starting position. Extend both knees simultaneously without locking them out at the top.
06
Complete all repetitions on one side before switching legs, ensuring equal work for both sides.

Tips

To increase glute activation, lean your torso slightly forward from the hips while maintaining a neutral spine.
Focus on driving through your front heel and midfoot to engage the glutes and quadriceps effectively during the upward phase.
Control the eccentric (lowering) phase to maximize muscle time under tension and improve stability.
Imagine your rear knee is dropping straight down into a "slot" rather than moving forward or backward to maintain proper alignment.

Common mistakes

Allowing the front knee to cave inward (valgus collapse) can strain the knee joint; actively push your front knee slightly outward to align it with your second toe.
Leaning excessively forward from the waist puts undue stress on the lower back; keep your torso upright, only allowing a slight forward lean from the hips if targeting glutes more.
Not achieving sufficient depth reduces the exercise's effectiveness; aim for your front thigh to be parallel to the ground and your rear knee just hovering above it.

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Questions

What muscles does Split Squats work?

Split Squats primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.

Is Split Squats good for beginners?

Split Squats is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Split Squats?

You need Body weight to perform Split Squats. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Split Squats?

To increase glute activation, lean your torso slightly forward from the hips while maintaining a neutral spine. Focus on driving through your front heel and midfoot to engage the glutes and quadriceps effectively during the upward phase. Control the eccentric (lowering) phase to maximize muscle time under tension and improve stability. Imagine your rear knee is dropping straight down into a "slot" rather than moving forward or backward to maintain proper alignment.

What are common mistakes when doing Split Squats?

Allowing the front knee to cave inward (valgus collapse) can strain the knee joint; actively push your front knee slightly outward to align it with your second toe. Leaning excessively forward from the waist puts undue stress on the lower back; keep your torso upright, only allowing a slight forward lean from the hips if targeting glutes more. Not achieving sufficient depth reduces the exercise's effectiveness; aim for your front thigh to be parallel to the ground and your rear knee just hovering above it.