How deep should I go during the side split squat?

Aim for a depth where your thigh is parallel to the floor, but only go as low as you can while maintaining a flat back and keeping your heels grounded.

Is this exercise the same as a lateral lunge?

They are very similar, but the split squat typically refers to the lowering phase of the movement. Focusing on the left side specifically helps address muscle imbalances.

What should I do if I feel a pinch in my hip?

Try adjusting your foot angle slightly outward and ensure you are pushing your hips back rather than just bending at the knee.

How to Do Side Split Squats Left | Form and Benefits

Master the side split squat on your left leg to improve lower body strength, balance, and lateral mobility with our expert step-by-step guide.

How to Perform

Stand with your feet together and your hands clasped in front of your chest for balance.
Take a wide step out to your left side while keeping your right leg completely straight.
Lower your hips by bending your left knee and pushing your glutes back as if sitting into a chair.
Keep your left heel firmly planted on the floor and your chest upright throughout the descent.
Descend until your left thigh is parallel to the floor or as far as your mobility allows.
Drive through your left heel to push yourself back up to the initial standing position.
Repeat the movement for the desired number of repetitions on the left side before switching.

Common Mistakes

Allowing the left knee to cave inward toward the midline
Lifting the left heel off the ground during the descent
Rounding the lower back or collapsing the chest forward
Bending the trailing right leg instead of keeping it straight

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Adductors
Hamstrings
Core

Related Guides

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3D lunge warmup — Strength
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Quads · Strength