Split Squat
A foundational single-leg strength exercise that builds quads and glutes with easy options to scale for rehab, strength, or performance.
EPI video demonstration · Watch on YouTube
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
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.
Related Quadriceps Exercises
Progress toward Skater Squat or TRX Pistol Squat as a next step.
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.
More exercises in this collection
Explore other videos in Quadriceps Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.