You are here:   Home » Categories » Lower Body » Upper Legs » Split Squat

Split Squat

  • force push
  • level intermediate
  • category lower body
  • movement compound


  • Stand with hands on hips, and position feet hip-width apart, toes pointing forward. Take a big step forward with one leg.
  • Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it is nearly in contact with floor.
  • Return to original standing position by extending hip and knee of forward leg. Repeat, then continue with opposite leg.

Tips and Tricks

Common Mistakes

Torso shifts forward. Keep your torso straight, making sure you are not leaning forward throughout the movement, as this would place excess strain on the knee and quadriceps and not engage the glutes properly.

Knee bends inwards. Keep your knee in a straight line with your hip and ankle, not allowing it to bend inwards during the squat, as this would place excess strain on your medial knee and not engage your glutes properly.

Make this exercise harder

Hold Dumbbells in each hand while performing the movement.

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
go back
go front