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Quadriceps · Beginner

Split Squat

Stationary lunge pattern for single-leg strength and hip control.

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Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalves

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Take a long split stance with one foot forward and one foot back.
  2. 02Keep the torso tall and the front foot flat.
  3. 03Lower the back knee toward the floor with control.
  4. 04Push through the front foot to rise back up.
  5. 05Complete the prescribed reps before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBodyweight ATG Split SquatHarder progressionBody Weight Front Foot Elevated Split SquatRelated variationBodyweight Isometric Split Squat HoldHarder progressionDumbbell Split SquatHarder progressionSafety Bar Split SquatHarder progressionReverse Lunge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward LungeComparable substituteBody Weight Walking LungeComparable substituteDual Kettlebell Front Rack Walking Lunge

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