Split Squat
A stationary single-leg squat in a split stance — single-leg strength without the balance demand of a lunge.
Also called: dumbbell split squat, static lunge
Illustrations: Exercise data by RepDB (repdb.co)
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 the Split Squat
- 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.
Split Squat muscles worked
The Split Squat works the quads and glutes.
Common Split Squat 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).
Pairs well with
Air Squat
The unloaded squat — the foundational lower-body pattern, used for warm-ups, circuits, and building movement quality.
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Box Jump
An explosive two-foot jump onto a box with a soft landing — leg power and landing mechanics for stronger, springier strides.
Eccentric Step-Down
A slow-lowering step-down that emphasizes the eccentric phase — builds knee control and quad strength for downhill running.