How To

1 Stand with your torso upright and hands on your hips. Step forward with one leg and backward with the other.
2 Lower your body down until your back knee comes in contact with the floor. Keep your torso upright and maintain balance.
3 Push from the front heel and glute and return to the starting position.

Muscle Worked in How to Split Squat for Stronger Legs?

Primary Muscles

Glutes The glutes help you extend your thighs from the hips and drive you forward.
Hamstrings The hamstrings flex your knees and extend and rotate your hips
Quads "Quads" refers to your quadriceps femoris muscles which flex your leg from the hip joint and extend your leg from the knee joint.

Secondary Muscles

Adductors The adductors are the muscles on the insides of your thighs that move your legs toward the midline of your body
Calves The calves are the muscles at the back of the lower part of your legs

Pro Tips

  • Practice your balance before attempting this exercise. See if you can hold your weight on one leg, then shift to the other leg while simply standing up.
  • Go deep into this squat exercise. Dropping your knee low to the ground will help you get more muscular engagement in this exercise.
  • Try it with equipment. If you are finding this exercise easy, you may want to add a barbell, dumbbells, kettlebells or other equipment for resistance.
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Benefits

  • This exercise lets you activate your muscles unilaterally. That means you work one side of the body, then the other. If you’re stronger on one side, unilateral training addresses muscle imbalances between your left and right sides.
  • Split squats can help strengthen your leg muscles.
  • This exercise may help promote better balance by forcing you to balance on one leg, and then the other.
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Alternatives

Common Mistakes

  • People often lean too far forward or back when doing split squats. Make sure your knees are tracking over your toes when you squat, but so not surpass them.
  • Many people tend to shift their weight in to their back legs during split squats. Try to keep your weight mostly in your front leg, with the back leg acting as a support.
  • Raising your front heel is a common split squat mistake. Keep the front heel grounded so you can use it to drive up from the bottom of your squat. This helps keep the weight in your glutes, hamstrings, and quads and out of your back.
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FAQ

Are split squats the same as Bulgarian split squats?
“Split squat” refers to the variation of the exercise where your back leg stays on the ground. “Bulgarian split squat” means a split squat variation where your back foot is elevated on a bench or platform.”
What is the difference between split squats and lunges?
Lunges are a dynamic exercise where you move your legs forward. In a split squat your feet stay planted on the floor, making them a static exercise.