Split Squat

Technique

The split squat is a static lunge: you stand in a long staggered stance and lower straight down without moving your feet between reps. It builds the quads and glutes one leg at a time and is easier to balance than a walking lunge, which makes it a good first single-leg exercise.

Steps

1. Take a long step forward so your front heel and back toes are about a leg's length apart
2. Keep your torso upright and rise onto the ball of the back foot
3. Lower straight down until the back knee nearly touches the floor and the front thigh is about parallel
4. Push through the whole front foot to stand back up, then finish the reps before switching legs

Common mistakes

• Using a stance so short that the front heel lifts
• Letting the front knee collapse inward on the way up

Variations

• Dumbbell split squat
• Bulgarian split squat with the rear foot elevated

FAQ