Legs
Split Squat
Start in a staggered stance, one foot forward and the other back, about 2-3 feet apart, with hips square. Keep your chest up, shoulders back, and core engaged.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- quadriceps
- gluteus maximus
Secondary muscles
- hamstrings
- adductor magnus
- gastrocnemius
- rectus abdominis
Target muscles
- legs
- glutes
How to perform
- 1
Start in a staggered stance, one foot forward and the other back, about 2-3 feet apart, with hips square.
- 2
Keep your chest up, shoulders back, and core engaged.
- 3
Lower your back knee straight down towards the floor, bending both knees to approximately 90 degrees.
- 4
Ensure your front knee tracks over your second toe and does not collapse inward.
- 5
Push through the heel and midfoot of your front foot to return to the starting position.
- 6
Complete all reps on one side before switching legs.
Safety & form
Train smart. Read these notes before adding heavy load.
