Body weight
Split squat
Split squat mainly works your quads and glutes. It also helps your inner thighs and hamstrings.
Step by step
- Take a long stance, one foot forward, one back.
- Lower your back knee straight down toward the floor.
- Push through your front foot to rise.
What you should feel
Your front thigh and glute burn as you rise. Your front knee and lower back should not hurt.
Common mistake
Taking too short a stance so the knee drifts far past the toes; step your front foot farther forward.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Dumbbell split squatQuads, Glutes
Dumbbell reverse lungeQuads, Glutes
Dumbbell step-upQuads, Glutes
Barbell lungeQuads, Glutes
Barbell walking lungeQuads, Glutes
Barbell step-upQuads, GlutesQuestions
What muscles does the split squat work?
Split squat mainly works your quads and glutes. It also helps your inner thighs and hamstrings.
Can I do the split squat at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the split squat?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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