- EquipmentBodyweight
- PatternSquat
- Reps6 to 20 reps
- Joint loadKnee
- One side at a time
How to do the Split Squat
Set up. Stand in a long split stance, one foot forward and the back heel lifted, hands on your hips.
- Lower the back knee straight down toward the floor.
- Stop just above the floor.
- Drive through the front foot to rise.
- Finish the set and switch legs.
Form cues
- Move straight up and down.
- Keep the front heel down.
- Keep the torso tall.
Common mistakes
- Using a stance so narrow you wobble.
- Leaning back.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Glutes and Adductors.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Split Squat, from the same catalog the StatBlockFit app logs.
- Nordic Curl Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Single-Leg Calf Raise Same legs session: it trains the calves.
- Monster Walk Same legs session: it trains the abductors.
- Cossack Squat Often left out: it trains the adductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Split Squat first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Split Squat 3 × 6 to 20 reps
- Nordic Curl 3 × 3 to 10 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Monster Walk 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Front-Foot-Elevated Split Squat
Dumbbell
Gym or cable swap
Smith Machine Split Squat
Smith machine
Less load on the balance
Leg Press
From the app's workaround table: the trunk is supported rather than holding position.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Walking Lunge.
Other variations of the Walking Lunge: Bulgarian Split Squat, Reverse Lunge, Step-Up, Lateral Lunge and Curtsy Lunge.
Its variations: Skater Squat, Front-Foot-Elevated Split Squat and Smith Machine Split Squat.
Do before it: Couch Stretch (hip range), Bodyweight Squat (same movement, lighter), World’s Greatest Stretch (hip range) and Split Squat (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Split Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Split Squat?
Set up: Stand in a long split stance, one foot forward and the back heel lifted, hands on your hips. Steps: 1. Lower the back knee straight down toward the floor. 2. Stop just above the floor. 3. Drive through the front foot to rise. 4. Finish the set and switch legs. Form cues: Move straight up and down. Keep the front heel down. Keep the torso tall. Common mistakes: Using a stance so narrow you wobble. Leaning back.
What muscles does the Split Squat work?
It trains the quads as its main target and works the glutes and adductors on the way.
What can I do instead of the Split Squat?
At home: Front-Foot-Elevated Split Squat. In a gym: Smith Machine Split Squat. With less load on the balance: Leg Press. Each trains the same main muscle.
What should I pair the Split Squat with?
Good partners in the same workout are Nordic Curl, Single-Leg Calf Raise, Monster Walk and Cossack Squat.