Split Squat
A stationary single-leg squat in a split stance — single-leg strength without the balance demand of a lunge.
Equipmentbodyweight or dumbbells
Musclesquadsglutes
Setup
Take a long step forward into a split stance and stay there — front foot flat, back heel up. Torso tall, hands on hips or holding dumbbells.
How to do it
- Drop the back knee straight down toward the floor.
- Front knee tracks over the middle of the front foot.
- Keep most of your weight on the front leg — the back leg is a kickstand.
- Lightly touch the back knee down (or stop just short) and drive up through the front heel.
Common mistakes
- Stance too short, driving the front knee far past the toes.
- Pushing off the back leg instead of working the front.
- Leaning the torso forward to escape the front leg.
Scale it
Easier: Hold something for balance, or shorten the range.
Harder: Hold dumbbells, or elevate the rear foot (rear-foot-elevated split squat).