What is the difference between a split squat and a lunge?

In a split squat, your feet remain stationary in a staggered stance throughout the set. A lunge involves stepping forward or backward and returning to a neutral standing position between every repetition.

Where should I feel the most tension during this exercise?

You should primarily feel the weight in your left quad and glute. If you feel excessive strain in your back knee, try adjusting your stance width to ensure your weight is centered.

How deep should I go in the movement?

Aim to lower your hips until your left thigh is parallel to the ground or until your back knee is an inch from the floor. Quality of movement and balance should be prioritized over maximum depth.

Split Squats (Left): How to Perform With Perfect Form

Master the left-leg split squat with our expert guide. Build unilateral strength, improve balance, and tone your quads and glutes using just your bodyweight.

How to Perform

Stand with your feet hip-width apart and take a long step forward with your left foot.
Keep your torso upright and distribute your weight evenly between both feet.
Lower your hips by bending both knees until your right knee is hovering just above the floor.
Ensure your left knee stays aligned with your left foot and does not cave inward.
Drive through the heel of your left foot to return to the starting upright position.
Keep your core engaged and your shoulders back throughout the entire range of motion.

Common Mistakes

Allowing the front knee to collapse inward toward the midline.
Leaning too far forward which places excessive pressure on the lower back.
Taking too short of a stance, causing the front heel to lift off the ground.
Resting the trailing knee on the floor instead of maintaining tension.

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Hamstrings
Adductors
Core

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3D lunge warmup — Strength
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Quads · Strength