Quick Answer
Split Squat is a intermediate strength exercise that targets your quadriceps and glutes. It uses only your bodyweight. Start in a lunge position: right foot forward, knee bent 90 degrees; left foot back, knee nearly touching the ground.
Video Tutorial
How to Perform the Split Squat
- 1
Start in a lunge position: right foot forward, knee bent 90 degrees; left foot back, knee nearly touching the ground.
- 2
Ensure front knee is over ankle, torso upright.
- 3
Explosively jump upwards, switching leg positions in mid-air.
- 4
Land softly in a lunge position with the left foot forward.
- 5
Immediately jump again, alternating legs with each repetition.
- 6
Repeat for desired reps, focusing on control and height.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Split Squat isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Split Squat work?
The Split Squat primarily works your quadriceps and glutes. Secondary muscles include the hamstrings and calves.
What equipment do I need for the Split Squat?
The Split Squat needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Split Squat suitable for beginners?
The Split Squat is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Split Squat should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Split Squat every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.