How does this differ from a lunge?

Unlike a lunge, your feet remain stationary throughout the entire set of a split squat. This constant contact provides more stability and allows for better focus on muscle contraction.

Where should I feel the most tension?

You should feel the primary work in the quadriceps and glutes of the front leg. The back leg provides balance and a light stretch in the hip flexor.

Why am I wobbling during the movement?

Wobbling usually occurs if your feet are too narrow. Ensure your feet are hip-width apart, as if standing on train tracks rather than a balance beam.

How to Perform Split Squats Right (Bodyweight Guide)

Master the split squat with our instructor-led guide. Learn the proper form to build quad strength and improve balance using only your bodyweight.

How to Perform

Stand tall with your feet hip-width apart and your hands on your hips or held at your chest.
Step your left foot back about two to three feet, keeping the heel of the rear foot elevated.
Lower your hips vertically by bending both knees until your back knee is just above the floor.
Keep your torso upright and ensure your right front knee is tracking over your middle toes.
Drive through the midfoot of your right leg to return to the starting upright position.
Complete all repetitions on the right side before switching legs.

Common Mistakes

Allowing the front knee to collapse inward toward the midline.
Leaning too far forward and lifting the front heel off the ground.
Walking a tightrope by placing the back foot directly behind the front heel.
Shortchanging the range of motion by not lowering the back knee sufficiently.

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Hamstrings
Adductors
Core

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Quads · Strength