Legs · Compound

Split Squat

A static lunge with both feet on the floor that builds single-leg strength.

MAIN MUSCLE
Quads, Glutes
ALSO WORKS
Adductors
EQUIPMENT
Dumbbell, Bodyweight
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Take a long stride stance with the back heel raised.

  2. Hold dumbbells at your sides or keep hands on hips.

  3. Lower the back knee toward the floor.

  4. Push through the front foot to rise, then repeat on the same side.

COMMON MISTAKES

  • Front knee collapsing inward; keep it tracking over the middle toes.
  • Too short a stance; take a step long enough to keep the front heel down.
  • Pushing mainly off the back leg; drive through the front heel.

TIPS

  • Keep the torso tall and lower straight down, like an elevator.

QUESTIONS

Which muscles does Split Squat work?

The main muscle is Quads, Glutes. It also works Adductors.

How many reps should I do?

FORGE suggests 8-12 reps for Split Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Split Squat?

These train the same muscles: Bulgarian Split Squat, Reverse Lunge, Walking Lunge.