Split Squat

Split Squat

The Split Squat is a highly effective lower body exercise that targets your quads, hamstrings, glutes, and calves. This exercise is a great addition to any leg day routine or full-body workout. It is a unilateral exercise, meaning it works each leg independently, helping to correct any muscle imbalances and enhance stability. The Split Squat is performed by taking a split stance with one foot positioned forward and the other foot positioned behind. You then lower your back knee down towards the ground, while keeping your front knee directly above your ankle. The emphasis of the exercise is on the front leg, which is responsible for the majority of the work. When performing the Split Squat, it is important to maintain proper form. Keep your chest lifted, shoulders back, and core engaged throughout the movement. It is also essential to ensure that your knees track in line with your toes to prevent any undue stress on the joints. As with any exercise, it is crucial to start with lighter weights or just body weight if you are a beginner. Gradually increase the resistance as you become more comfortable and confident with your form. Remember to always warm up before any workout and stretch afterwards to minimize the risk of injury. Incorporating the Split Squat into your fitness routine can help you develop lower body strength, improve balance, and enhance overall athletic performance. So, give this exercise a try and feel the burn in your hips, thighs, and glutes!


  • Stand with feet hip-width apart and take a step forward with your right foot.
  • Shift your weight onto your right foot and bend both knees to lower your body down.
  • Make sure your front knee is directly above your ankle and your back knee is hovering above the ground.
  • Push through your right foot to return to the starting position.
  • Repeat on the other side, stepping forward with your left foot.

Tips & Tricks

  • Focus on proper form and technique to engage the correct muscles.
  • Start with lighter weights and gradually increase the resistance as you get stronger.
  • Include split squats in your leg workout routine at least once a week.
  • To challenge your balance and stability, try performing split squats on an unstable surface like a bosu ball.
  • Engage your core and keep your upper body upright throughout the movement.
  • If you have limited mobility, use a stability aid such as a chair or handrail for support.
  • Alternate between forward and reverse lunges to target different muscle groups.
  • Don't forget to warm up before performing split squats to prevent injury.
  • Incorporate split squats into a functional circuit training routine for a full-body workout.
  • To increase the intensity, try performing split jumps instead of static split squats.


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