Split Squat

The split squat is a lower-body exercise performed from a staggered stance with one foot in front of the other. Unlike a forward lunge or reverse lunge, both feet remain planted while the body travels primarily up and down. This is why the movement is also called a stationary lunge or static lunge.

The fixed foot position makes the split squat a useful exercise for learning unilateral leg training before adding the stepping and balance demands of dynamic lunges. Once you can perform controlled bodyweight split squats, you can progress to the more demanding Bulgarian split squat, in which the rear foot is elevated.

The exercise primarily develops the quadriceps and glutes while also training the hamstrings, calves, hip stabilizers and core. It requires no equipment and can be used for lower-body strength, muscular endurance or hypertrophy. For more exercise options, see our guide to building strong legs with calisthenics.

Your stance length affects how the exercise feels and where much of the muscular demand occurs. Research examining different split-squat step lengths found that increasing the distance between the feet increased hip-extensor involvement while having a smaller effect on the knee extensors. Start with a comfortable stance that permits balance and controlled depth before deliberately adjusting it for a particular training emphasis.

The split squat primarily trains the quadriceps and gluteus maximus. The quadriceps extend the front knee as you stand, while the gluteus maximus produces hip extension and helps control the descent.

Although the front leg usually performs most of the work, the split squat is not a true single-leg exercise. The rear leg remains active and contributes to force production, stability and balance. The relative contribution of each leg changes with stance length, body position and how the athlete distributes pressure between the feet.

The hamstrings and adductors assist with hip control, while the gluteus medius and other lateral hip muscles help stabilize the pelvis and front knee. The calves and muscles of both feet maintain balance, and the abdominal muscles, obliques and spinal erectors stabilize the torso.

Primary muscles

• Quadriceps: Control front-knee flexion during the descent and extend the knee during the ascent.
• Gluteus maximus: Controls the front hip as you lower and produces hip extension as you stand.

Secondary muscles

• Hamstrings: Assist with hip extension and stabilization of the front leg.
• Adductors: Help stabilize the thigh and contribute to hip extension at deeper ranges.
• Gluteus medius and minimus: Stabilize the pelvis and help control the alignment of the front knee.
• Calves and foot muscles: Stabilize the ankles and maintain pressure through both feet.
• Hip flexors of the rear leg: Work around the rear hip while moving through an extended position at the bottom.
• Abdominals, obliques and spinal erectors: Keep the torso stable throughout the exercise.