Split squat
Log this in the trackerAlso known as: Static lunge
A stationary lunge that loads one leg at a time without the balance tax of a rear-foot-elevated stance.
What it is
A lunge position held in place: you set your feet once and squat straight down and up, so the working leg does the job while the back leg only balances.
Muscles worked
Primary: Quadriceps, Glutes. Secondary: Adductors, Hamstrings, Core.
How to perform it
- Step one foot forward into a long stride, back heel lifted, torso tall.
- Hold dumbbells at your sides, or a barbell on your back once the pattern is comfortable.
- Lower straight down until the back knee is just off the floor and the front shin is near vertical.
- Drive through the front foot to stand, keeping the stride length the same for every rep.
Common form faults
- Stride too short, so the front knee shoots far past the toes and the heel lifts. Step further forward. The front shin should stay close to vertical with the heel flat.
- Torso drifting forward rep by rep as the set gets hard. Brace before each rep and fix your eyes on a point ahead; reduce load rather than fold.
Programming
A main lower-body lift for people who train around a bad back, or a second leg movement after squats. Around 8 to 12 reps a leg suits most.
Plan your training
Variations & substitutions
Frequently asked questions
- Split squat or Bulgarian split squat?
- The Bulgarian version puts the back foot on a bench, which loads the front leg harder and demands more balance. Start with the flat-footed split squat and elevate the back foot once it feels easy.
- How long should the stride be?
- Long enough that the front shin stays near vertical at the bottom. Shorter strides push the knee forward and bias the quads; longer strides open the hip and bias the glutes.