Strength Training · Bodybuilding · Calisthenics
Split Squat
The split squat is a stationary, staggered-stance squat that trains your thighs and glutes one side at a time. Both feet stay in place as you lower and rise.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet hip-width apart.
- Step one foot backward into a long stance, with your rear heel lifted.
- Bend both knees to lower your rear knee toward the floor.
- Press through your front foot to return to the top of your split stance.
Form cues
- Keep your hips facing forward.
- Keep your front foot flat.
- Brace your belly.
Common mistakes
- Front knee collapsing inwardGuide your front knee in the same direction as your toes.
- Bouncing at the bottomSlow the descent enough to reverse direction smoothly without using momentum.
- Overly long stanceShorten your stance if you must arch your lower back to descend.
Safety
Losing balance can cause a fall, especially as you tire. Forcing more depth than you can control may irritate your knees or strain the front of your rear hip.
- Use a level, nonslip surface.
- Hold a stable support if you feel unsteady.
- Work within a pain-free range of motion.
- End the set when you can no longer control your descent.
If you have ongoing knee or hip pain, or significant balance limitations, use a supported, shallower version and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps per side
- Rest
- 1 min 30 sec
Complete your repetitions on one side before switching, matching the count to your weaker side.