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Exercise guide
Split Squat
A stationary lunge lowering straight down in a split stance, building single-leg strength without a step.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · gluteus medius · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand in a split stance with one foot forward and one back.
- Keep your torso upright and core braced.
- Lower your hips straight down by bending both knees.
- Stop when the back knee is just above the floor.
- Drive through the front heel to return to the start.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Lower straight down rather than lunging forward.
- Keep most of your weight over the front foot.
- Keep the front heel planted throughout the rep.