Split Squat
Split Squat
A foundational single-leg strength exercise that builds quads and glutes with easy options to scale for rehab, strength, or performance.
Muscles Targeted
Quadriceps, glutes, hamstrings (support), calves, and trunk stabilizers.
Key Benefits
- Builds strong, balanced single-leg strength
- Improves hip and knee control
- Easy to regress or load heavily
- Great carryover for runners and jump athletes
Find your stance first—then make every rep look the same.
Equipment Needed
None. Optional: dumbbells/kettlebells, or a support surface for balance.
How to Perform Split Squat
- Start in a split stance with feet hip-width (not on a tightrope).
- Lower straight down under control.
- Keep the front heel down and knee tracking over the toes.
- Lightly tap the back knee near the floor (as tolerated).
- Drive up through the front leg to stand tall.
Programming Options
- 2–5 sets of 6–12 reps per side
- Strength option: heavier for 4–6 reps
- Tempo option: 3 seconds down
Why This Variation Works
Split squats let you load the front leg heavily with less balance demand than many single-leg variations, making them efficient and scalable.
When to Use It
Warm-ups, strength days, return-to-running blocks, or as a main unilateral lift.
Frequently Asked Questions
How wide should my stance be?
Hip-width gives you balance and better knee tracking than a tightrope stance.
Can I keep my torso upright?
Yes—aim for a tall posture unless you’re intentionally biasing hips more.
What if my front knee hurts?
Reduce depth, slow the movement, or start with supported variations and build tolerance gradually.