Exercise guide
Split Squats
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The split squat is a foundational unilateral movement that builds lower body strength and stability while correcting muscle imbalances. It primarily targets the quadriceps and glutes through a deep range of motion while challenging core stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart to maintain a stable base of support.
- Take a large step forward with one leg, keeping your back heel lifted off the floor.
- Ensure your hips are square to the front and your torso is upright with your core engaged.
How to do it
- Inhale and lower your hips straight down by bending both knees until your back knee is just above the floor.
- Keep your front knee tracked over your mid-foot, ensuring it does not cave inward.
- Exhale and drive through your front heel to return to the starting position without locking out the front knee.
- Maintain a controlled 2-second descent and a powerful 1-second ascent.
Form checklist
- Keep your front knee aligned with your second toe throughout the movement.
- Maintain a neutral spine and avoid excessive arching in the lower back.
- Ensure the back knee travels straight down toward the floor rather than forward.
- Keep your weight primarily in the heel and mid-foot of the front leg.
Pro tips
- Focus on 'pushing the floor away' with your front heel to maximize glute and quad recruitment.
- Lean your torso slightly forward (about 15 degrees) to shift more emphasis onto the glutes while maintaining a flat back.
- Imagine your hips are on a vertical track, moving straight up and down rather than shifting forward and back.
Make it harder
- Add a 3-second pause at the bottom of each rep to increase time under tension and stability demands.
- Perform the movement with a 4-second eccentric (lowering) phase to maximize muscle fiber recruitment.
Frequently asked
- What muscles does the split squats work?
- The split squats primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the split squats?
- The split squats requires no equipment — just your body weight.
- Is the split squats good for beginners?
- Yes. The split squats is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps