Split Squat
How to do it
- Stand in a long split stance (for the Bulgarian version, rear foot on a bench behind you).
- Lower straight down until your back knee is close to the floor and your front thigh is about parallel.
- Push through the front foot to stand up; finish the set, then switch legs.
- Key points: Stance hip-width; vertical descent.
- Movement pattern
- Lunge
- Equipment
- Bodyweight
- Muscle groups
- Glutes, Quadriceps
- Level
- Beginner
- Type
- Compound, push, one side at a time
- Load
- Bodyweight
- Logged as
- Reps
- Joint load
- Knee: moderate
Muscles worked
Main muscles: Gluteus maximus, Rectus femoris, Vastus intermedius, Vastus lateralis, Vastus medialis
Also works: Adductor magnus
Stabilisers: External abdominal oblique, Gluteus medius, Internal abdominal oblique, Rectus abdominis, Transversus abdominis
More exercises for: Glute exercises · Quad exercises
Alternatives by equipment
Alternatives listed in the exercise knowledge graph come first, then exercises with the same movement pattern that train the same muscles. Joint stress is the knowledge graph's rating, not medical advice.
Bodyweight
- Bodyweight Forward Lunge Beginner
- Bodyweight Reverse Lunge Beginner
- Bodyweight Bulgarian Split Squat Intermediate
- Pistol Squat Advanced · higher knee stress (KG rating)
Dumbbells
- Dumbbell Split Squat Intermediate
- Bulgarian Split Squat Intermediate
- Dumbbell Lunge Beginner
Barbell
- Barbell Split Squat Intermediate · higher knee stress (KG rating)
- Barbell Lunge Beginner · higher knee stress (KG rating)
- Barbell Reverse Lunge Beginner · higher knee stress (KG rating)
Kettlebell
- Kettlebell Split Squat Intermediate
- Kettlebell Reverse Lunge Beginner
How to program it
In a free plan with a muscle-building goal, the generator programs Split Squat as 3 sets of 8–13 reps. It uses double progression: once you reach 13 reps on every set, it moves you on to a harder version or added load.
With Premium, Overachiever Progression can run it as a main lift with weekly load targets. Premium · €29
Related exercises
Easier version of: Bodyweight Bulgarian Split Squat
Opposing movement: Bodyweight Single-Leg Romanian Deadlift, Flutter Kick, High Knees, Lying Leg Raise, Mountain Climber, Sit-Up, Sprint, V-Up
Other names
Liftosaur: Split Squat, Bodyweight · free-exercise-db: Split Squats
Also called: Split Squats, Stationary Lunge
Build a free plan with this exercise See it in the explorer
Identifier: split-squat
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)