Split Squat
A stationary lunge performed in a staggered stance, lowering and rising without stepping. Builds single-leg strength in the quads and glutes with more stability than a lunge.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Gluteus Medius
- Hamstrings
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand in a long staggered stance, one foot forward and the other back on the ball of the foot, feet hip-width apart. Hands on hips or holding dumbbells at your sides.
Brace and lower straight down by bending both knees.
Stop when your back knee is just above the floor.
Keep your torso upright and front knee tracking over your toes.
Push through the front foot to rise, keeping your feet in place.
Complete all reps, then switch sides.
Breathing: Inhale as you lower, exhale as you rise.
Coaching tips
Elevator straight down
Front foot flat
Hips square
Common mistakes
Stance too narrow, making balance hard
Leaning far forward
Front knee caving in
Safety notes
Use a wall or post for balance if needed.
Place a pad under the back knee if it touches the floor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.