Bodyweight Training

Split Squat exercise

The split squat is a lower-body exercise that targets the quadriceps, hamstrings, and glutes while improving balance, stability, and mobility. It emphasizes one leg at a time, helping correct strength imbalances and enhancing coordination.

Split Squat exercise demonstration

How to perform Split Squat

  1. Stand with your feet hip-width apart and take a step forward with your right foot, keeping your torso upright.
  2. Position your back foot so the heel is lifted and only the toes are in contact with the floor.
  3. Engage your core and lower your body by bending both knees until your back knee nearly touches the ground.
  4. Keep your front knee aligned over your ankle and avoid letting it move past your toes.
  5. Push through your front heel to rise back up to the starting position.
  6. Complete all reps on one side, then switch legs and repeat the movement on the other side.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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