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Split squat

Bodyweight In place, no stepbeginnercompound exercisepush
Quadriceps GlutesHamstringsCalves

Primary muscles: Quadriceps. Assisting muscles: Glutes, Hamstrings, Calves.

Split squat — 1
start position and end of the movement
Split squat — 2

How to do it

  1. Take a big step forward and keep your feet planted: front foot flat, back foot on the toes.
  2. Keep your torso upright, hands on your hips.
  3. Lower straight down, bending both knees, until the back knee almost touches the floor.
  4. Drive through the heel of the front foot and come up; do all the reps, then switch legs.
Key to the execution: The weight stays on the front leg; the back leg only helps you keep your balance.

Common mistakes

  • You lean forward with your torso.
  • The front knee travels far past the toes or caves inward.

Alternatives: exercises for the same muscles

Barbell squat
Barbell squat
Barbell · Bar on back
Front squat
Front squat
Barbell · Bar in front
Smith machine squat
Smith machine squat
Smith machine · On the Smith machine
Leg press
Leg press
Sled press · 45° incline
Hack squat
Hack squat
Sled press · On the machine
Leg extension
Leg extension
Lever machine · Seated

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Legs exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.