Split squat
Both feet stay planted in a long split stance while the body lowers and rises, so there is no step to control.
Split squat and lunge family
Split squat
DemandMedium
Equipment requiredBodyweight
Muscle focusQuads · Glutes · Hamstrings · Adductors
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Source-researched guide. Clinical review is pending.
How to move
- Stand in a long stride with the back heel lifted and the hands on the hips or a wall for balance.
- Lower straight down until the back knee nearly brushes the floor, the front knee bending over the foot.
- Drive up through the front foot, the feet staying where they are, then change legs.
Form cues
- Keep the shoulders down and the trunk tall.
- Let the back knee travel straight down under the hip.
Practice and cautions
No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
Pad the back knee. Keep a hand on a wall or rail while you learn the balance, and shorten the range rather than pushing through knee pain. With pelvic girdle pain in pregnancy, skip it or keep the stance narrow. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources and review status
Sources support the educational description; they do not establish that this exercise is suitable for you.
- NASM · Squat alternatives (split squat and reverse lunge) ↗
- NASM · Functional strength training (from split squats to walking lunges) ↗
No variation is labeled clinically validated.
What it works
Muscles
Main: Quads, Glutes. Also: Hamstrings, Adductors.
Anatomy: Sartorius, Quadriceps, Rectus femoris, Vastus medialis, Vastus lateralis, Gluteus maximus.
Equipment
None: body weight and floor space.
Level
Intermediate. See the easier and harder options above.
Workouts that use it
- Full-body bodyweight workout · 30 min
- Lower body workout at home · 30 min
- Full-body calisthenics workout · 45 min
- Knee strengthening workout: from first steps to full range · 25 min
- Learn to lunge: split squat to walking lunge · 25 min
- Squat challenge workout · 15 min
- Strength workout for boxers: legs, power, shoulders and grip · 45 min
- Wrestling strength workout: jumps, deadlifts, split squats, pull-ups, grip and neck · 55 min
Show all 17 workoutsShow fewer workouts
- Resistance band workout B: rows, push-ups, split squats and hip hinges · 35 min
- Step-up workout: from the bottom stair to a loaded box · 30 min
- Glute session A: bridges to hip thrusts, split squats and side-hip work · 20 min
- Jumping lunge progression: from split squats to switch jumps · 30 min
- Unilateral workout: one leg and one arm at a time (dumbbells) · 45 min
- Hip strengthening workout: bridges, side hips, single-leg control and balance · 30 min
- Tendon strengthening workout: holds, heavy slow calf and leg work, then springs · 35 min
- Shrimp squat progression: split squats, skater squats and the shrimp · 25 min
- Weighted vest workout: a walk, then strength moves · 45 min
Pain guides that use it
Part of a staged plan, with when to get help first.
- SI joint pain: exercises, belts and what the evidence really shows
- Exercises for hip pain, and when to get it checked
- Hip arthritis exercises: a staged plan that follows the guidelines
- Hip bursitis and gluteal tendinopathy: exercises that help, and positions to avoid
- Hip impingement (FAI): exercise first, and what to expect
- Groin strain and adductor pain: the exercises with the best evidence
- Piriformis syndrome (deep gluteal syndrome): what helps, and what it might really be
- Exercises for knee pain: what helps, and a plan to follow
Show all 148 pain guidesShow fewer pain guides
- Runner's knee (patellofemoral pain): exercises that help
- Exercises for knee arthritis (osteoarthritis)
- Jumper's knee (patellar tendinopathy): a loading plan
- IT band syndrome: exercises for outer knee pain
- Meniscus tear exercises: when exercise is the first treatment
- Leg pain: exercises that help, and when to get it checked
- Sciatica exercises: what helps, nerve glides, and when to worry
- Exercises after a knee replacement: a stage-by-stage recovery plan
- Exercises after a hip replacement, and what hip precautions mean
- ACL injury: rehab, surgery or not, and how to prevent it
- MCL sprain (inner knee ligament): recovery and exercises
- Osgood-Schlatter disease: knee pain in active children and teenagers
- Baker's cyst (a swelling behind the knee): what helps, and when it's urgent
- Hip labral tear: exercise first, what surgery adds, and what to avoid
- High hamstring tendinopathy (pain at the sitting bone): a staged loading plan
- Stress fractures of the foot, shin, thigh and hip: recovery and getting back to running
- Dislocated kneecap: what to do, exercises, and stopping it happening again
- Spondylolisthesis and spondylolysis: exercises for a slipped or cracked vertebra, at any age
- Snapping hip: why your hip clicks or pops, and exercises that help
- Hip dysplasia in teenagers and adults: exercise, surgery and what to expect
- Sports hernia (inguinal-related groin pain): rehab, surgery and how it differs from a hernia
- Pes anserine bursitis: inner knee pain below the joint, and what helps
- PCL injury (posterior cruciate ligament): recovery, bracing and exercises
- Exertional compartment syndrome: leg pain that builds every time you run
- Exercises after a broken leg (tibia and fibula): the recovery stages and warning signs
- Exercises after meniscus surgery: recovery after a trim or a repair
- LCL sprain (outer knee ligament): recovery and exercises
- Knee bursitis (housemaid's knee): what helps, and when it's infected
- Plica syndrome: a painful fold in the knee, and what helps
- Torn kneecap tendons: patellar and quadriceps tendon ruptures, surgery and recovery
- Osteitis pubis (pubic bone pain): rehab, recovery time and how it differs from a sports hernia
- Sinding-Larsen-Johansson syndrome: pain at the bottom of the kneecap in active children
- Hip pointer: a bruised hip bone, the teenage fractures that mimic it, and getting back to sport
- Quadriceps tendinopathy (quad tendonitis): pain above the kneecap, and a tendon loading plan
- Fat pad impingement (Hoffa's syndrome): pain below the kneecap when the knee straightens fully
- Knee OCD (osteochondritis dissecans): a damaged patch of bone and cartilage in children, teenagers and young adults
- Hyperextended knee: injuries when the knee bends backwards, and knees that bend back naturally
- Slipped upper femoral epiphysis (SUFE or SCFE): an urgent teenage hip problem, surgery and sport
- Broken kneecap (patella fracture): brace or surgery, and the exercises that follow
- Tibial plateau fracture: weight-bearing limits, rehab and the long-term outlook
- Broken pelvis (pelvic fracture): breaks in later life, crash injuries and recovery
- Exercises after knee cartilage surgery: microfracture, cell transplants (ACI) and grafts
- Knee pain when squatting: what's likely, what to change today and how to build back to depth
- Hip pain when squatting: the pinch at the front of the hip, finding your stance and building back
- ACL surgery recovery: the stages back to running, jumping and sport, and the return-to-sport tests
- Knee pain when running: what's likely, what to change in your running today and how to build back
- Hip pain when running: what's likely, the stress fracture not to miss, and how to build back
- Knee pain when cycling: where it hurts, what to change on the bike today and how to build back
- Groin pain when running: what's likely, the hip stress fracture not to miss, and how to build back
- Hip pain when cycling: groin, outer hip or buttock, what to change on the bike and how to build back
- Knee pain when swimming (breaststroker's knee): the kick, the inner knee and how to build back
- Hip pain at night: lying on your side, the outer hip, arthritis and the warning signs
- Knee pain on stairs: going up or coming down, what it means, and how to build back
- Hip pain when walking: the joint, the outer hip, a limp, walking sticks and how to build back
- Hip pain when sitting: the groin, the sitting bones, chairs and cushions, and how to build back
- Knee pain when kneeling: the kneecap, bursitis, knee replacements, knee pads and how to build back
- Knee pain at night: arthritis, bursitis, gout, sleeping positions and pillows, and the warning signs
- Knee pain when walking: where it hurts, arthritis, the kneecap, shoes, sticks and how to build back
- Knee pain when bending or straightening: the kneecap, the meniscus, behind the knee and what helps
- Inner knee pain: arthritis, the meniscus, an MCL sprain, pes anserine pain and how to build back
- Outer knee pain: the IT band, the outer ligament, the meniscus, the nerve and how to build back
- Pain behind the knee: a Baker's cyst, a tendon, the meniscus or a clot, and how to build back
- Outer hip pain: the tendons and bursa, the IT band, the back or the hip joint, and how to build back
- Buttock pain (bum pain): the back, the hip, the sitting bone, piriformis and when to worry
- Inner thigh pain: a groin strain, the hip joint, a hernia, a trapped nerve, pregnancy and a clot
- Front of knee pain: the kneecap, the tendons, growing knees or arthritis, and how to build back
- A swollen knee: an injury, arthritis, gout, bursitis, a Baker's cyst or infection, and what helps
- Leg pain at night: cramps, restless legs, nerves, circulation, growing pains, a clot and what helps
- Hip pain when standing: getting up, standing still or on one leg, the tendons, the joint or the back
- Outer thigh pain: a trapped nerve, the hip tendons, the IT band or your back, and how to build back
- Knee pain when sitting or standing up: the kneecap, arthritis, the back of the knee and what helps
- Knee pain in children and teens: growing pains, Osgood-Schlatter, the kneecap, injuries and the hip
- Hip pain in children: irritable hip, infection, Perthes, a slipped growth plate and when to get help
- Groin pain when walking: the hip joint, a strain, a hernia, pregnancy and a stress fracture
- Lower back pain after squats: soreness or a strain, depth, bar position, belts and squatting again
- Lower back and hip pain: back or hip, the SI joint, sciatica, the outer hip and the warning signs
- Hip pain in women: the outer hip tendons, the hip joint, loose joints, pregnancy and the menopause
- Knee pain in women: kneecap pain, ACL injuries, arthritis, the menopause, loose joints and pregnancy
- Knee pain after a workout or leg day: soreness or an injury, the moves behind it, and training again
- Hip pain after a workout: soreness or a strain, the groin, squats and running, and training again
- Hip pain in men: impingement when young, arthritis later, the back, a hernia and the signs to check
- Knee pain in men: twisting injuries in sport, the tendons, kneeling work, gout and arthritis
- Groin pain in men: strains, hernias, the hip, the testicles and prostate, and the signs to act on
- Hip pain in menopause and perimenopause: the outer hip tendons, arthritis, your bones and the back
- Knee pain in pregnancy: the kneecap, weight and looser joints, swelling, exercise by trimester
- Groin pain when sitting: the hip joint, a strain, a hernia, the nerves, pelvic causes and what helps
- Hip pain when climbing stairs: the outer hip, the joint, the front of the hip and what helps
- Knee pain when twisting: the meniscus, the ligaments, the kneecap, arthritis and what helps
- Knee pain when crossing your legs: the kneecap, the outer knee, the meniscus, a nerve and what helps
- Hip pain when getting out of a car: the hip joint, the outer hip, the groin, the back and what helps
- Buttock pain when sitting: the sit bone, deep buttock pain, the back, the tailbone and what helps
- Hip pain when bending over: the hip joint, the groin, the back, socks and shoes, and what helps
- Knee pain when jumping: the patellar tendon, the kneecap, growing knees, landing and what helps
- Knee pain when lunging: the kneecap, the tendon, the back knee, stride and depth, and what helps
- Ankle pain when squatting: the front of the ankle, an old sprain, the Achilles and what helps
- Knee pain on the leg press: the kneecap, the tendon, depth, foot position, lockout and what helps
- Hip pain when doing lunges: the front of the hip, the joint, the outer hip, the groin and stride
- Knee pain on the leg extension: the kneecap, the tendons, range, the pad and what helps
- Knee pain in Bulgarian split squats: the front knee, the back knee, stance, depth and what helps
- Groin pain when doing squats: the inner thigh, the hip crease, a hernia, stance and depth
- Lower back pain when doing lunges: the arch, the trunk lean, the back hip, stance and balance
- Knee pain when doing step-ups: the kneecap, the tendon, box height, knee path and stepping down
- Knee pain when doing deadlifts: the bar path and shins, conventional, sumo and Romanian deadlifts
- Hip pain on the leg press: the pinch in the hip crease, depth, foot position, the groin and swaps
- Knee pain on the elliptical: the kneecap, stride and resistance, foot position and what helps
- Knee pain on a rowing machine: the catch, the kneecap, the back of the knee and the foot stretcher
- Knee pain when hiking: going downhill, the kneecap and the outer knee, poles, pack weight and pace
- Knee pain when doing kettlebell swings: the kneecap, the inner knee, hinging, the top of the swing
- Knee pain when doing wall sits: the kneecap, how deep you sit, where your feet go and how long
- Groin pain when doing lunges: the inner thigh, side and long lunges, the back hip and a hernia
- Knee pain when doing hip thrusts: the front or back of the knee, where your feet go, cramp and swaps
- Hip pain when doing step-ups: the front of the hip, a pinch in the joint, the outer hip, box height
- Ankle pain when doing lunges: a pinch at the front, the back leg, the outer ankle and your stride
- Hip pain when doing Bulgarian split squats: the back hip, a front-hip pinch, the outer hip and groin
- Lower back pain when doing Bulgarian split squats: the arch, the lean, the load, balance and swaps
- Hip pain on the elliptical: the hip flexors, the outer hip, the groin, foot position and what helps
- Knee pain when doing burpees: the squat, the jump and landing, kneeling and the swaps that help
- Knee pain on the treadmill: the kneecap, incline and speed, the outside of the knee and what helps
- Knee pain on the stair climber: the kneecap, step depth and speed, the rails and what helps
- Hip pain on the rowing machine: a pinch at the catch, the hip flexors, the seat and what helps
- Hip pain when hiking: uphill and downhill, the outer hip, the groin, the pack, poles and what helps
- Hip pain when swimming: the breaststroke kick, the groin, the hip flexors, turns and what helps
- Knee pain skiing: twisting falls, the ACL and MCL, kneecap pain, bindings and what helps
- Knee pain from pickleball: the meniscus, arthritis, kneecap pain, courts and shoes, and what helps
- Knee pain from golf: the lead knee, a worn meniscus, arthritis, walking the course and what helps
- Knee pain after yoga: lotus, kneeling, locked knees, the inner knee, what to change and a plan back
- Knee pain after Pilates: kneeling, reformer footwork, the kneecap, locked knees and what to change
- Hip pain when driving: the groin, the clutch leg, the outer hip and buttock, and what helps
- Knee pain when driving: the kneecap, the pedals, the back of the knee and driving after surgery
- Back pain when vacuuming: bending and twisting, the handle and the machine, stairs, and what helps
- Knee pain after dancing: jumps and landings, turns, deep pliés and turnout, heels and what helps
- Hip pain after dancing: the front of the hip, the groin, snapping, turnout and kicks, and what helps
- Knee pain from bowling: the fast bowler's front knee, the ten-pin slide, lawn bowls and what helps
- Knee pain from basketball: jumper's knee, kneecap pain, growing knees, ACL tears and what helps
- Knee pain from volleyball: jumper's knee, kneecap pain, landings, growing knees and what helps
- Hip pain from pickleball: the outer hip, the groin, arthritis, lunges, falls and what helps
- Knee pain from tennis: the kneecap, the meniscus, arthritis, courts and shoes, and what helps
- Knee pain after football (soccer): twists, tackles, ligaments, the meniscus, growing knees and help
- Hip and groin pain after football (soccer): groin strains, sports hernia, impingement and help
- Knee pain after rugby: twists and tackles, the ACL and MCL, the meniscus, the kneecap and what helps
Guides that use it
- Pilates for legs and thighs guide
- Pilates for knock knees guide
- Pilates after ACL surgery guide
- Pilates for a groin strain guide
- Pilates for the lower body guide
- Pilates for the thighs guide
- Pilates for the quads guide
- Yoga for a groin strain guide
Show all 56 guidesShow fewer guides
- Yoga for the quads guide
- Hip joint guide
- Knee joint guide
- Psoas release guide
- Thighs guide
- Cellulite guide
- Exercise for osteoporosis and osteopenia
- Exercise for kidney disease
- Exercise with glaucoma
- Knock knees guide
- Progressive overload guide
- Pistol squats guide
- How to squat guide
- Lunges guide
- Bulgarian split squats guide
- 7-minute workout guide
- Circuit training guide
- RPE and RIR guide
- Free weights vs machines guide
- Goblet squat guide
- Step-ups guide
- How to grow your glutes guide
- How to get bigger legs guide
- How to lose thigh fat guide
- Walking lunges guide
- Split squats guide
- Reverse lunges guide
- Reverse Nordic curls guide
- Skater squats guide
- Jumping lunges guide
- Muscle imbalances guide
- Build muscle at home guide
- Hip fat guide
- Strengthen your knees guide
- Strengthen your hips guide
- Strengthen your legs guide
- Strengthen your quads guide
- Strengthen your adductors guide
- Strengthen tendons and ligaments guide
- Build muscle over 40 guide
- Toned legs guide
- Shrimp squats guide
- Weighted vest guide
- Vibration plate guide
- Sitting-rising test guide
- Wall sit test guide
- Boxing guide
- Wrestling guide
Similar moves
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Questions people ask
What muscles does the Split squat work?
Mainly the quads and glutes, with help from the hamstrings and adductors.
What equipment do I need for the Split squat?
No equipment: your body weight and a little floor space.
Is the Split squat good for beginners?
It is graded intermediate. If it is too hard right now, start with the Bodyweight squat.
What is an easier alternative to the Split squat?
Try the Bodyweight squat or the Resistance band squat. It works similar muscles at a lower grade.
How do I make the Split squat harder?
Progress to the Reverse lunge or the Walking lunge. Follow that guide’s technique and any stated timing.