How to do the Split Squat
- Start in a staggered stance with the rear heel lifted.
- Bend both knees while keeping your hips square.
- Rise through the front foot without changing the position of either foot.
Common mistakes
- Using a tightrope stance with both feet on the same line.
- Shifting most of your weight onto the back leg.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Reverse Lunge · Bodyweight
- Banded Split Squat · Resistance bands
- Dumbbell Reverse Lunge · Dumbbells
Frequently asked questions
What muscles does the Split Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, core.
How many reps should I do for the Split Squat?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Split Squat?
Compare the setup and equipment for these alternatives: Reverse Lunge, Banded Split Squat, Dumbbell Reverse Lunge.