Split Squats 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Split Squats are a bodyweight exercise that primarily targets the quadriceps while also engaging the glutes as secondary muscles. Starting from a standing position, you take a large step forward with one foot, keeping your back heel lifted, and bend both knees to lower your back knee toward the floor while maintaining balance. The front knee stays aligned over the ankle, and the movement emphasizes controlled strength and stability in the legs and hips. Pushing through both feet returns you to the starting position, and alternating sides ensures balanced muscle development and improved lower-body strength.
How to Perform
Stand upright and step one foot forward, keeping your back foot’s heel lifted off the ground.
Maintain this staggered stance and slowly bend both knees, lowering your rear knee toward the floor while keeping your front knee positioned above your ankle.
Keep your core engaged and balance steady throughout the movement.
Press through both feet to rise back up to the starting stance.
Switch legs and perform the same motion on the other side.
Throughout each repetition, focus on controlled movement and notice the activation in your quads, glutes, and supporting hip muscles.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest upright and shoulders back to maintain proper posture.
Engage your core to improve balance and stability.
Avoid letting your front knee go past your toes to protect the joint.
Control the descent to maximize muscle engagement and prevent injury.
Distribute weight evenly between both feet rather than leaning forward.
Breathe steadily, exhaling as you push back to the starting position.
Focus on squeezing the glutes at the top of the movement for added activation.
Take a step wide enough to allow a full range of motion without straining.
Keep movements slow and deliberate rather than rushing through reps.
Ensure your back heel stays lifted to maintain proper alignment and balance.
How Not to Perform
Do not let your front knee collapse inward or move too far past your toes.
Avoid leaning your torso forward or rounding your back.
Do not bounce at the bottom of the movement; maintain control.
Avoid placing all your weight on the front leg; distribute it evenly.
Do not let your back knee slam into the floor.
Avoid lifting your front heel or letting your back foot lose contact with the ground.
Do not rush through reps; slow, controlled movement is essential.
Avoid twisting your hips or shoulders out of alignment.
Do not hold your breath; maintain steady breathing throughout.
Avoid shortening your step too much, which limits range of motion and quad engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
