How To Do A Split Squat
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The split squat is a single-leg squat done in a staggered stance with one foot forward and one foot back. You lower straight down until your back knee nearly touches the floor, then stand back up without moving your feet.
It builds leg strength one side at a time, improves balance and is a great stepping stone to harder single-leg exercises like the Bulgarian split squat.
Split Squat Quick Facts
| Primary Muscles | Quads, glutes |
| Secondary Muscles | Adductors, hamstrings, calves, core |
| Equipment | None (dumbbells or a weighted vest optional) |
| Level | Beginner |
| Sets And Reps | 3 sets of 8-12 reps per leg |
How To Do A Split Squat
- Stand with your feet hip-width apart, then step one foot back about two to three feet.
- Rise onto the ball of your back foot and keep your front foot flat.
- Keep your torso tall and your core braced.
- Lower straight down by bending both knees until your back knee hovers just above the floor.
- Drive through your front foot to stand back up.
- Finish all reps on one side, then switch legs.
Split Squat Form Tips
- Think about moving straight down and up like an elevator.
- Keep your front knee tracking over your middle toes.
- Put a folded towel under your back knee while learning the depth.
- Add dumbbells or a weighted vest once bodyweight reps are easy.
Common Mistakes To Avoid
- Stance too narrow. Feet in one line make balancing hard. Keep them hip-width apart.
- Front heel lifting. Lengthen your stance.
- Leaning forward too much. Keep your torso mostly upright.
- Banging the back knee. Lower under control and stop just short of the floor.
Muscles Worked
The quads straighten the front knee and the glutes extend the front hip. The adductors and smaller glute muscles keep your pelvis level, and your core helps you balance.
Split Squat Variations
- Bulgarian Split Squat: Back foot raised on a bench.
- Reverse Lunge: Steps back each rep.
- Walking Lunge: Steps forward across the floor.
- Goblet Squat: A two-leg squat.
- Weighted Vest Split Squat: Adds load hands-free.
How Many Sets And Reps Should You Do?
Start with 3 sets of 8-12 reps per leg. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.
Equipment For Split Squats At Home
Bodyweight is enough to start. A weighted vest is a convenient way to add load to split squats, push-ups and pull-ups without holding anything.
Train This At Home
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Check Price At Force USAFrequently Asked Questions
What Is The Difference Between A Split Squat And A Lunge?
In a split squat your feet stay in place. In a lunge you step into and out of the position each rep.
Is The Split Squat Good For Beginners?
Yes. It is one of the most beginner-friendly single-leg exercises.
How Far Apart Should Your Feet Be For A Split Squat?
About two to three feet front to back and hip-width side to side, so both knees can bend to about 90 degrees.
More Exercise Guides
- How To Do A Bulgarian Split Squat
- How To Do A Goblet Squat
- How To Do A Hack Squat
- How To Do A Leg Press
- How To Do A Glute Bridge
- How To Do A Single Leg Romanian Deadlift
This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.