LEGS · COMPOUND
Split Squat
A stationary unilateral squat with one foot positioned forward and the other behind.
Primary musclesQuads, Glutes
Secondary musclesHamstrings, Core
EquipmentBodyweight or dumbbells
DifficultyBeginner · Single-Leg Squat
How to perform
- Take a staggered stance and brace.
- Lower the body vertically under control.
- Drive through the front foot to stand.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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