Split Squat

Quads, Glutes, HamstringsBodyweight

A single-leg exercise that targets the quads, glutes, and hamstrings while improving balance and fixing strength imbalances between legs.

How to do it

1Stand tall and take a long step back, landing on the ball of your rear foot.

2Keep your weight centered over your front leg with a slight forward torso lean.

3Lower straight down until both knees are bent to about 90 degrees.

4Keep your front knee tracking directly over your foot, preventing it from caving inward.

5Drive through your front heel to push back up to the starting position.

Common mistakes

Letting your front knee cave inward, creating unnecessary lateral stress on the joint.

Lifting your front heel off the floor, shifting pressure onto your toes and straining joints.

Standing with your feet inline like a tightrope, making it difficult to balance.

Breathing

Inhale as you lower down; exhale as you push back up to the start.

Make it harder or easier

To make it easier, hold onto a sturdy support for balance. To make it harder, hold dumbbells or elevate your rear foot.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.