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
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.
How to Do Split Squats
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
- 6
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.
Variations
Bulgarian Split Squat
Master the Bulgarian Split Squat to build powerful quads and glutes. Elevate your rear foot and descend with control for balanced lower body strength.
Full Squat Mobility
Enhance your lower body strength, flexibility, and balance with the Full Squat Mobility exercise. Master the deep squat for better movement.
Curtsey Squat
Master the Curtsey Squat to sculpt your glutes and thighs. This dynamic bodyweight exercise targets gluteus medius for improved hip stability and leg
Barbell Split Squat
Master the Barbell Split Squat to build powerful quads and glutes. This unilateral exercise improves strength, balance, and muscle symmetry.
Related Exercises
Bodyweight Pulse Squat
Enhance your leg endurance and muscle activation with the Bodyweight Pulse Squat. This dynamic exercise deepens your squat, targeting glutes and quads
Split Sprinter Low Lunge
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Split Sprinter High Lunge
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Narrow Squat from Deficit
Perform narrow squats from a deficit to enhance quad and glute activation. This increases range of motion, intensely targeting your lower body for
Lying Leg Hip Side Raise on Floor
Tone your hip abductors and obliques with this simple side-lying leg raise that improves hip stability.
Kettlebell Single Leg Glute Bridge Pullover
Target glutes and lats simultaneously with this advanced combo that challenges stability and coordination.
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