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

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

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