Upper Legs Exercise · Body Weight

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Split Squats

The split squat is the static cousin of the lunge — same staggered stance, but the feet stay planted instead of stepping through, which makes it easier to focus purely on the up-and-down movement without a balance transition each rep. It's a good entry point into unilateral leg training before progressing to Bulgarian split squats or walking lunges. Keep most of the weight on the front leg; the back leg is there for balance, not to share the load.

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Category

Upper Legs

Equipment

Body Weight

Target

Quads

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Split Squats

1. Stand with your feet shoulder-width apart.
2. Step forward with one foot, placing it about two feet in front of the other.
3. Lower your body by bending your knees and hips, keeping your back straight.
4. Continue lowering until your front thigh is parallel to the floor and your back knee hovers just above the ground.
5. Pause briefly, then push through your front heel to return to the starting position.
6. Repeat for your target number of reps, then switch legs and repeat.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Split Squats mainly targets your Quads, with your Glutes helping support the movement, along with your Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Body Weight · Quads Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have body weight? These target the same quads with different equipment.

Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell · Quads Lever Alternate Leg Press Leverage Machine · Quads

FAQ

What muscles does the Split Squats work?

The Split Squats mainly works your quads. It also helps strengthen your glutes and hamstrings, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Split Squats?

You do the Split Squats with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Split Squats?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Split Squats?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Split Squats?

The Band One Arm Single Leg Split Squat trains your quads with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.