Instructions

1

Sit on a bench with feet flat on the floor, body upright, hands on hips or bench for stability. Position the bench so one leg can extend forward while the other remains planted.

2

Keep your torso upright and core engaged. Position your standing leg with foot firmly planted on the floor for balance and support throughout the movement.

3

From the standing position on one leg, slowly lower your body by bending the knee and hip of the standing leg, descending into a single-leg lunge position. The bench provides assistance and stability during the descent.

4

Drive through the heel of the standing leg to push your body back up to the starting position, extending the knee and hip to return to standing on one leg. Maintain control throughout the concentric phase.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Hip Flexors

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Split Squat allows you to target the Quadriceps with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Thighs stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Quadriceps.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Thighs.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Hip Flexors to maintain control of the Body weight.

Exercise Variations

Dumbbell Split Squat
Cable Split Squat
Banded Split Squat

Beginner Tips

If you are new to the Split Squat , focus on mastering the movement pattern with zero weight before adding Body weight.

Split Squat