Split Squats
Also known as: split squat
Split Squats pairs pure bodyweight leverage with legs that drive out of the hole — a step up once the basics feel easy.
How to do Split Squats
- Stand with your feet shoulder-width apart.
- Take a step forward with one foot and place it about two feet in front of the other foot.
- Lower your body by bending your knees and hips, keeping your back straight.
- Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
- Pause for a moment, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Split Squats Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Split Squats Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Raising the hips first so the load shifts to the lower back
Lead out of the bottom with the chest so hips and shoulders rise together.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Split Squats
Swap Split Squats For
Split Squats — Frequently Asked Questions
How do you do the Split Squats?
Stand with your feet shoulder-width apart. Take a step forward with one foot and place it about two feet in front of the other foot. Lower your body by bending your knees and hips, keeping your back straight. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Split Squats work?
The Split Squats primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Split Squats should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Split Squats good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Split Squats?
Try the Barbell Bench Front Squat, Weighted Sissy Squat or the Dumbbell Step-up Lunge. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Split Squats the same as the split squat?
Yes. The Split Squats is also commonly called the split squat. Different gyms and training programs label it differently, but "split squat" refer to this same movement.
