Split Squat

The split squat is a simple way to build strength in your legs one side at a time. It improves balance, control, and coordination, and carries over well to movements like walking, running, and climbing stairs.

Equipment Needed

• None (dumbbells can be added for extra challenge)
• Optional: bench or chair for the Bulgarian split squat variation

Muscle Groups Targeted

• Quadriceps
• Glutes
• Hamstrings
• Core

How to Do a Split Squat

1. Stand tall and step one foot back into a split stance.
2. Keep your feet hip-width apart for balance.
3. Lower your back knee toward the floor while keeping your chest upright.
4. Press through your front foot to return to standing.
5. Complete all reps on one side, then switch.

Tips for Success

• Keep your front foot flat and your heel grounded.
• Lower under control rather than dropping quickly.
• Stay balanced, don’t let your body drift side to side.
• If needed, hold onto a wall or chair for support.
• If your knees, hips, or lower back feel off, adjust early and focus on training around injury.

The split squat builds strength and control through each leg independently. Over time, it helps smooth out imbalances and improves how you move.

When to Use This Exercise

Split squats work well in most lower-body and full-body routines. They are closely related to the lunge, but allow you to stay in one position and focus on control.

You can use them at home or in a gym, with or without weights. Aim for 8–12 controlled reps per leg and focus on steady, consistent movement.

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