How to do a Split Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Split Squat
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.
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Alternative Exercises to Split Squat
1. Dumbbell Bulgarian Split Squat
91.4 mSCORESWAPPED 468 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 402 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.
- Beginner
- Quads
- Leg Extension Machine
3. Dumbbell Lunge
97.6 mSCORESWAPPED 302 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 255 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. Back Squat
99.3 mSCORESWAPPED 240 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.
6. Smith Machine Single-Leg Split Squat
66.3 mSCORESWAPPED 233 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
7. Dumbbell Sumo Squat
81 mSCORESWAPPED 205 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
8. Leg Press
99.7 mSCORESWAPPED 171 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.
- Beginner
- Quads
- Leg Press
9. Dumbbell Squat
94.1 mSCORESWAPPED 170 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.
10. Air Squats
92.1 mSCORESWAPPED 158 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads