How to do the Split Squats
LegsQuadsBodyweightIntermediate
The bodyweight split squat is a deceptively demanding unilateral movement that exposes and corrects strength imbalances between legs, building the quad foundation that carries over to every athletic skill you own. Master this before loading it and you will move better, look better, and stay injury-free longer.
Add this to my personalized plan →Muscles worked
Primary
Quadriceps
Secondary
GlutesHamstringsCalves
Step-by-step
- Stand in a long staggered stance with one foot forward and the other behind you, both pointing straight ahead.
- Brace your core, keep your torso upright, and lower your back knee straight down toward the floor under control.
- Stop when your front thigh is parallel to the floor and your back knee hovers just above the ground.
- Drive through the full front foot to return to the top, fully extending the front hip and knee before the next rep.
Common mistakes
- Letting the front knee cave inward, which stresses the joint and kills power — actively push the knee out over your second toe throughout the movement.
- Leaning heavily forward with the torso, which shifts load off the quads onto the hip — keep your chest tall and think about pulling the crown of your head toward the ceiling.
- Taking too short a stance so the heel lifts or the knee drives far past the toe — set your stride long enough that your shin stays close to vertical at the bottom position.
Pro tip — At the bottom of every rep, pause for one full second and consciously relax your hip flexor of the rear leg — this forces the front quad to own the load and reveals any tension compensation you did not know you were hiding.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
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