How To Do & Muscles Worked

split squats

Split squats are a lower body squat pattern exercise that primarily target the quadriceps. They’re similar to squats, but with one foot far out in front of the other as if you were to go down into a split.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Split squats

Primary Muscles

Quads Hamstrings Glutes

Secondary Muscles

Calves Abs

Exercise Type

Bodyweight icon

How to do split squats Properly

Step by Step Guide

Begin standing with the feet together and your hands on your hips.

With one foot, take a large step backward behind the other while keeping both legs straight. The front foot should be flat on the ground while the back heel should be lifted off the ground.

Now, squat straight down as you bend both legs and keep the hips square facing forward.

Once the back knee is about an inch off the ground, reverse the motion as you straighten both legs and raise back up.

Repeat for the desired repetitions, on both legs.

Common Mistakes

A common mistake is letting the front knee cave inward. Instead, as you squat down, focus on pushing the knee outward so it stays in line with your foot. This will fire the glutes to improve hip and knee stability.


Animation of how to do Split squats