Split Squats

A foundational unilateral exercise. It targets the quads and glutes while improving balance and hip stability without the complexity of a lunge.

Exercise Details

Level
Beginner
Body Area
lower
Type
squat
Mechanics
Compound
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Quads
Secondary
Glutes

Setup

Stand in a split stance with feet hip-width apart. Maintain an upright torso and engage your core. Hands on hips or by your sides.

Instructions

1. Lower your hips vertically until the back knee nearly touches the floor.
2. Keep the front knee aligned over the ankle.
3. Drive back up to the start.
4. Ensure your weight is distributed evenly.
5. Finish reps on one side before switching.

Common Mistakes

1. Leaning too far forward.
2. Rear foot doing too much work.
3. Knee collapsing inward.

Alternative Exercises

Squat
Beginner / Bodyweight-only / Quads / squat
The fundamental lower-body compound exercise. It targets the quadriceps, glutes, and hamstrings while building core stability and overall functional strength.
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