PlanWorkouts

Exercise 2368 · REF 9E25EOx

Split Squats exercise animation

Split Squats

Category
Upper Legs
Equipment
Body Weight
Target
Quads

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.

How to Do the Split Squats

  1. Stand with your feet shoulder-width apart.
  2. Take a step forward with one foot and place it about two feet in front of the other foot.
  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 ground, and your back knee is hovering just above the ground.
  5. Pause for a moment, then push through your front heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs and repeat.

Muscles Worked

The Split Squats primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

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

More Quads Exercises

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

Equipment Alternatives

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

Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Split Squats work?
The Split Squats primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Split Squats?
The Split Squats is done with no equipment — just body weight.
What's a good alternative to the Split Squats?
If you don't have access to the space or setup it needs, the Assisted Prone Lying Quads Stretch targets the same quads using assisted instead.