Split Squat | Illustrated Exercise Guide

Primary muscles: Glutes, hips, hamstrings
Secondary muscles: Quads, calves
Equipment: No equipment

Split Squat Instructions

1. Start in a split leg position, with one leg forward and one leg back.
2. Flex your knees and lower your hips, until the back knee is just above the floor.
3. Stand back up and return to the starting position.
4. Repeat this movement for as many reps as recommended and then switch legs.

Proper Form And Breathing Pattern

When doing split squats, keep your feet hip-width apart, roll your shoulders back and tighten your abs. Breathe in as you lunge, and put your weight in the front heel. Keep the movement smooth and continuous and exhale as you push yourself back up.

From the Shop

Exercise Benefits

The split squat movement is very similar to the lunge, but it places more emphasis on the hips, glutes, and hamstrings and less emphasis on the quads. The split squat also has a reduced lumbar spine loading, when compared to the lunge, and it helps to improve lower body strength and balance.

Split Squat Demonstration

Sets And Reps

Start with 30-second sets or do 8 to 12 repetitions on each leg. As you progress, you can start doing weighted versions of the split squat and work your arms and legs at the same time.

Calories Burned

To calculate the number of calories burned doing the split squat, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Squat
Glute bridge
Side lunge
Donkey kicks

Popular Workouts

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your workouts …

Yoga Flows

Circulation Booster Yoga Flow

If you spend a lot of time sitting down and are worried about how that can affect your health, squeeze in our Circulation Booster Yoga Flow …

Lower Body Workouts

15-Minute Quad & Hamstring Superset

Advanced techniques like supersets are a form of strength training, in which you train a muscle group and then move quickly to train the …