How to do a Split Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Split Squat
Target muscles worked
Instructions for Proper Form
Strengthens the legs and improves balance by isolating one leg at a time. Performed by stepping one leg forward and lowering the body until the back knee nearly touches the ground, it aids in developing unilateral leg strength and stability.
- Set the barbell to just below shoulder-height before dipping underneath to position it onto the base of your neck. Keep your shoulders back and chest up before unracking the barbell and stepping back.
- Place your feet into a split stance at hip-width apart with your right foot forward left foot back.
- Brace your core to keep your torso upright before descending your left knee towards the ground.
- The left heel should be above the left toes and your knees should be flexed to 90 degrees as you reach your left knee just above the floor.
- Extend your knees and hips back to the starting position and repeat with opposite side.
Weight & 1 Rep Max Calculator
Average Split Squat standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps30lbs1 Rep Max40lbs
- intermediate8reps35lbs45lbs
- advanced8reps45lbs55lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Split Squat
1. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 443 TIMESDumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.
2. Leg Extension
99.4 mSCORESWAPPED 387 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Dumbbell Lunge
97.6 mSCORESWAPPED 303 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
4. Bulgarian Split Squat
91.2 mSCORESWAPPED 222 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
5. Smith Machine Single-Leg Split Squat
66.3 mSCORESWAPPED 219 TIMESThis exercise is a variation on the more standard Split Squat. Similar to other variations, this compound movement primarily targets your quadriceps. The use of a Smith Machine helps to restrict your range of motion, as well as add stability to the movement. This is a great way to practice the movement, and is a great stepping stone for anyone wanting to work towards Split Squats.
- Intermediate
- Quads
- Smith Machine
6. Back Squat
99.3 mSCORESWAPPED 218 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
7. Dumbbell Sumo Squat
81 mSCORESWAPPED 180 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
8. Leg Press
99.7 mSCORESWAPPED 177 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
9. Lunge
90.8 mSCORESWAPPED 161 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
10. Dumbbell Squat
94.1 mSCORESWAPPED 159 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.