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Split Squat

Split Squat

The split squat is a fantastic compound exercise that targets multiple muscle groups in the lower body, making it a highly effective addition to your workout routine. This exercise primarily engages the quadriceps, hamstrings, and glutes, while also working the calves and core muscles. It can be performed using body weight, dumbbells, or a barbell, offering versatility and the ability to adjust the intensity based on your fitness level. The split squat is an excellent exercise for improving lower body strength, stability, and balance. As a unilateral exercise, it helps to identify and correct any muscle imbalances between the left and right sides of your body. By isolating each leg, you can address any weak areas and develop equal strength and muscle activation, reducing the risk of injuries. Adding the split squat to your routine can have numerous benefits. It not only enhances your overall lower body strength and power but also helps improve your athletic performance, functional movement, and coordination. Additionally, it can contribute to increasing your muscle mass, improving bone density, and boosting your metabolism, making it a great exercise for those aiming to lose weight or build muscle. Remember to maintain proper form during the split squat, keeping your chest up, shoulders back, and core engaged. This exercise can be modified to suit your fitness level and goals, providing a challenging workout regardless of whether you are a beginner or an advanced athlete. Incorporating the split squat into your regular fitness routine can significantly contribute to your lower body strength and overall fitness. So why not give it a try and experience the benefits for yourself?


  • Start by standing with your feet shoulder-width apart.
  • Take a step forward with one foot, about two to three feet in front of you.
  • Keep your back straight and core engaged throughout the exercise.
  • Lower your body by bending the knees and hip of your front leg, keeping the knee in line with your toes.
  • Lower your back knee toward the ground, making sure it doesn't touch the floor.
  • Push through the heel of your front foot and straighten your knee to return to the starting position.
  • Repeat the movement for the desired number of repetitions and then switch legs.
  • Make sure to alternate the leading leg when performing multiple sets.
  • Keep a controlled and steady pace throughout the exercise.
  • Remember to breathe consistently during the movement, inhaling during the lowering phase and exhaling during the pushing phase.

Tips & Tricks

  • Start with proper warm-up to prepare your body for exercise.
  • Maintain good posture throughout the exercise by keeping your chest up and shoulders back.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Focus on keeping your front knee aligned with your ankle to avoid excessive strain.
  • Control your movement by gradually lowering yourself down and pushing through your front heel to return to the starting position.
  • Keep a steady breathing pattern throughout the exercise.
  • To increase the challenge, hold dumbbells or kettlebells in each hand.
  • Add variations such as lateral or walking split squats to work different muscles.
  • Listen to your body and take breaks if needed to avoid overexertion.
  • Incorporate split squats into a well-rounded exercise routine for overall leg strength and stability.

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