VARIATIONS
- Alternating Lunge Push-UpQuadriceps
- Bulgarian Split SquatRear foot elevatedQuadriceps
- Front Foot Elevated Split SquatFront foot elevatedQuadriceps
- Goblet Split SquatGlutes · Quadriceps · Dumbbell · Kettlebell
- Barbell Split SquatOn the backRear foot elevatedQuadriceps · Barbell · Bench
- Hack SquatQuadriceps · Hack Squat Machine
Split Squat
Hands rest on hips with no equipment used.
This bodyweight compound movement targets the glutes while engaging the quadriceps, adductors, and calves. It builds unilateral leg strength and improves balance without requiring equipment.
HOW TO DO IT
- Stand tall with your hands on your hips.
- Step one foot forward and the other far back.
- Lower your hips until the rear knee nearly touches the floor.
- Keep your front heel flat and torso upright.
- Push through the front foot to return to the start.
COMMON MISTAKES
- Letting the front knee cave inward.
- Placing feet too close together laterally.
- Leaning the torso too far forward.
- Bouncing the rear knee off the ground.
TIPS
- Drive through the entire front foot, not just the toes.
- Keep your hips square to the front of the room.
- Maintain a slight forward lean to engage the glutes.
DETAILS
- Muscles
- GlutesQuadriceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Split squat
- Legs
- One
- Body position
- Standing
- Stance
- Staggered / split
SIMILAR EXERCISES
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Ratings
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