Smart Workout Diary

Split Squat

The split squat is a stationary unilateral lower-body exercise performed in a staggered stance. It primarily trains the quadriceps and glutes while challenging balance, hip stability, and leg strength. It can support lower-body strength, control, and preparation for lunges and other single-leg movements.

Demonstration

Split Squat — demonstration 1
Split Squat — demonstration 2

Instructions

  1. Stand tall with one foot in front of the other, about hip-width apart side to side. Keep most of your weight over the front foot and let the rear heel stay lifted.
  2. Brace your torso and keep your chest tall. Point both knees and toes generally forward.
  3. Inhale and lower straight down by bending both knees. Let the rear knee move toward the floor while the front knee tracks in line with the toes.
  4. Descend only as far as you can while maintaining balance, a controlled pelvis, and a stable front foot.
  5. Exhale and press through the whole front foot to return to the starting position. Keep the torso upright rather than pushing off the rear toes.
  6. Complete the repetitions on one side, then switch legs and use the same controlled range of motion.
Muscle Group
Quads
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a stable stance: if you wobble, widen the stance slightly from side to side rather than taking an excessively long step.
  2. Keep the front heel and forefoot in contact with the floor; avoid letting the front knee collapse inward.
  3. Control the descent and use a comfortable depth. Reduce the range if you cannot keep alignment or balance.
  4. Start with body weight and add repetitions gradually before considering external load.
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