Split Squat
How to do it
Starting position
- Stand with your feet hip-width apart.
- Take a big step back with one foot.
- Lift your heel off the floor.
- Keep your back straight and look forward.
Movement
- Lower your hips vertically as you descend.
- Do not let your front knee go past your toes.
- Push through your heel and return to the starting position.
Breathing
Inhale as you go down, and exhale as you come up.
Trainer tips
- Stagger your feet front to back and hold them in place
- Lower and raise your body vertically
- Put 70% of your weight on your front leg
Cautions
- If your knee caves inward, you can injure the joint, so align your knee with your toes.
- If your lower back arches excessively, it can cause pain, so brace your abs and keep your torso upright.
- Swaying back and forth
- Taking a narrow stance, which stresses the knees
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Abs |
| Equipment |  Bodyweight |
| Movement pattern | Lunge |
| Rep range | 10–15 reps (one side at a time) |
29 similar exercises
Representative exercise: Band Split Squat
- Band Split Squat
- Split Squat against Wall
- Bodyweight Split Squat Hold
- Split Squat (Demo 2)
- Elevated Split Squat
- Bodyweight Low Split Squat
- Bodyweight Half Split Squat Hold
- Padded Stool Supported Split Squat
- Bodyweight Front Foot Elevated Split Squat
- Barbell Split Squat
- Dumbbell Split Squat Front Foot Elevated
- Cable Zercher Split Squat
- Kettlebell Split Squat
- Kettlebell Split Squat Front Foot Elevated
- Ring Split Squat
- Smith Split Squat
- Suspended Split Squat
- Safety Bar Split Squat
- Smith Elevated Split Squat
- Smith Front Leg Elevated Split Squat
- Split Squat on a Chair
- Split Squat with Low Box
- Barbell Single Leg Split Squat
- Barbell Split Squat (VERSION 2)
- Barbell Low Split Squat
- Barbell Side Split Squat
- Barbell Overhead Split Squat
- Barbell Front Rack Split Squat
- Barbell Front Foot Elevated Split Squat
Related exercises
Stair ClimbHarderAlternating Side Lunge and KickHarderLateral Step-UpSimilar exerciseDumbbell Goblet Split SquatSimilar exerciseBarbell LungeSimilar exerciseBand Split SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.