How to do the Split Squat
Primary: Quads, Glutes · also works Hamstrings, Core. Also called: static lunge, stationary split squat.
Step by step
- 1
Take a long stride forward so your feet are in a staggered stance.
- 2
Keep your torso upright and hands on your hips or at your sides.
- 3
Lower straight down until the back knee nearly touches the floor.
- 4
Keep your front knee over your ankle and your front foot flat.
- 5
Push through the front foot to return to the top and finish all reps before switching.
Coaching cues
- Move straight up and down like on an elevator
- Front heel stays down
- Squeeze the front glute
Common mistakes
- Feet too close together
- Leaning forward
- Letting the front knee cave
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Split Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Split Squat work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Hamstrings, Core
How many sets and reps of Split Squat should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Split Squat?
Same movement pattern, different equipment: Reverse Lunge, Bulgarian Split Squat, Forward Lunge, Step-Up, Lateral Lunge, Walking Lunge.
Is the Split Squat good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.