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Split Squat

Split Squat trains 6 of the 18 muscle groups Full Coverage tracks: Quads 85%, Glutes 60%, Adductors (inner thigh) 35%, Abductors (outer hip) 35%, Hamstrings 25%, Calves 20%.

Accessory Level: Beginner Bodyweight Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Split Squat - Start position
Start position
Split Squat - Finish position
Finish position

How to do it

  1. Take a long step forward and set your feet in a split stance, hands on your hips.
  2. Keep your torso upright and your weight mostly on your front leg.
  3. Lower straight down until your back knee is just off the floor.
  4. Drive through your front heel to stand, without stepping back in.
  5. Your feet stay planted for every rep - that is what makes it a split squat rather than a lunge.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Bulgarian Split Squat, it loads Abs 20 points lower, Glutes 10 points lower, Quads 5 points lower. It needs Bodyweight where the other uses Dumbbells + Bench. Compared with the Pistol Squat, it loads Abductors (outer hip) 35 points higher, Abs 25 points lower, Hamstrings 10 points higher.

Other ways to train this

Other exercises for the Quads

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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