Split Squat

Stationary Lunge · Split Squats

CompoundPush forceLungeBeginner

BodyweightDumbbellBarbellKettlebellSmith machine Free weightsCalisthenicsFunctional

The split squat holds a fixed split stance and lowers straight down, isolating the front leg through a squat-like path while the rear leg acts as a stabilizer. Keep the chest up and shoulders over the hips, descending until the back knee nears the floor under the hip. Because the feet stay planted, it offers a stable, controllable way to build single-leg quad and glute strength.

PrimaryRectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius Gluteus Maximus

SecondaryBiceps Femoris Semitendinosus Semimembranosus Gluteus Medius Adductor Magnus Soleus

GroupsLegsQuadricepsGlutesHamstringsLower BodyLunge

Mechanic: Compound
Load type: Weighted Bodyweight
Unilateral: Yes
Utility: Basic

Video guide ↗

2 variations

Bulgarian Split Squat Bodyweight, Dumbbell, Barbell, Kettlebell, Bench, Smith machine
Static Split Squat Bodyweight, Dumbbell, Barbell, Kettlebell

legssplit-squatquadsglutesunilateralstatic