Split Squat

The bilateral foundation builder — both feet grounded creates superior stability for learning single-leg mechanics before progressing to elevated variations

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⚡ Quick Reference

Aspect	Details
Pattern	Lunge
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Calves
Equipment	None (bodyweight)
Difficulty	⭐ Beginner
Priority	🟡 Foundational

Movement Summary

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🎯 Setup

Starting Position

1. Stance length: 2-3 feet between front and back foot (short stride)
2. Stance width: Feet hip-width apart (not on a tightrope)
3. Front foot: Entire foot flat on ground, pointing forward
4. Back foot: Ball of foot on ground, heel elevated naturally
5. Weight distribution: 60-70% on front leg, 30-40% on back
6. Posture: Torso upright, shoulders back, core engaged
7. Arms: At sides, on hips, or at chest (prayer position)

Finding Your Split Stance

Stance Too Short	Stance Too Long	Just Right
Knees collide, cramped feeling	Overstretched, unstable, groin strain risk	Comfortable, stable, balanced
Front knee shoots way past toes	Can't maintain balance	Front shin vertical at bottom
Can't descend fully	Excessive hip flexor stretch	Smooth range of motion

Setup Cue

"Stand like you're taking a comfortable stride forward — not a lunge step, not tip-toeing — just a natural walking stride frozen in place"

Stance Width Considerations

Width	Effect	Best For
Narrow (tightrope)	Unstable, challenges balance excessively	Not recommended
Hip-width	Stable, natural, optimal loading	Most people
Slightly wider	Extra stability, easier balance	Beginners, balance issues

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Establishing stable split stance with both feet grounded

1. Both feet on ground (not elevated)
2. Front foot flat, back heel naturally elevated
3. Weight distributed 60-70% front, 30-40% back
4. Hips square, facing forward
5. Torso upright, core braced
6. Breathing: Deep breath in, engage core

Balance note: This should feel stable — both feet provide support

Feel: Front leg loaded more, back leg assisting, balanced and grounded

⬇️ Lowering Phase

What's happening: Controlled vertical descent

1. Drop hips straight down toward floor
2. Front knee bends, tracking over toes
3. Back knee lowers toward floor
4. Keep torso upright (minimal forward lean)
5. Both feet maintain contact with ground
6. Front heel stays flat, back on ball of foot
7. Breathing: Controlled inhale or hold breath

Tempo: 2-3 seconds

Depth: Back knee 1-2 inches from floor, or front thigh parallel

Feel: Front quad and glute stretching, back quad stretching moderately

⏸️ Bottom Position

What's happening: Maximum depth while maintaining control

1. Back knee hovering 1-2" above floor
2. Front thigh parallel to ground (or close)
3. Front shin vertical or near-vertical
4. Torso upright, core tight
5. Hips square (not rotating)
6. Both feet still grounded and stable

Key position: Both legs working, but front leg handling majority of load

Feel: Stretch in both legs, tension in front quad and glute

⬆️ Driving Up

What's happening: Push back to starting position

1. Push through front foot (whole foot)
2. Drive through back foot simultaneously
3. Extend both knees and hips together
4. Maintain upright torso
5. Return to tall split stance
6. Breathing: Exhale through sticking point

Tempo: 1-2 seconds

Feel: Both quads and glutes firing, front leg working harder

Key Cues

Primary Cues

• "Both feet into the ground — you're stable as a table" — emphasizes bilateral stability
• "Drop straight down like an elevator" — prevents forward/backward drift
• "Front heel anchored, back toes pushing" — proper foot contact
• "Hips square like headlights pointing forward" — prevents rotation

Tempo Guide

Goal	Tempo	Example
Learning/Control	3-1-2-1	3s down, 1s pause, 2s up, 1s reset
Strength	2-0-1-1	2s down, no pause, 1s up, 1s reset
Hypertrophy	3-2-2-0	3s down, 2s pause, 2s up, continuous
Endurance	2-0-2-0	2s down, no pause, 2s up, continuous

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps (Front Leg)	Knee extension — primary driver	████████░░ 80%
Glutes (Front Leg)	Hip extension — driving up from bottom	███████░░░ 75%
Quadriceps (Back Leg)	Assists in push-off	██████░░░░ 55%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension assist, eccentric control	██████░░░░ 55%
Calves	Ankle stabilization, back leg push-off	█████░░░░░ 45%

Stabilizers

Muscle	Role
Core	Maintain upright posture, resist rotation during split stance
Hip Stabilizers (Glute Med/Min)	Prevent lateral hip drop, maintain pelvic stability

Bilateral Loading Pattern

Split squats are more bilateral than Bulgarian split squats:

• Back leg contributes 30-40% of the work (vs 10-15% in RFESS)
• More stable, easier to learn
• Less isolated stimulus per leg
• Better for building foundational strength and motor patterns
• Progression path: Split Squat → Bulgarian Split Squat → Advanced variations

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Narrow stance (tightrope)	Wobbly, unstable, tipping side-to-side	Can't load properly, wastes effort balancing	Widen to hip-width apart
Stance too long	Overstretched, groin discomfort	Poor mechanics, injury risk	Shorten stride by 6-12"
Front knee caving inward	Knee valgus collapse	Knee stress, MCL strain risk	Push knees out, strengthen glute med
Torso leaning excessively forward	Chest dropping toward floor	Reduces glute activation, back strain	Chest up, core tight
Weight on back toe only	Unstable, crampy toes	Poor force distribution	Distribute weight across ball of back foot
Hips rotating	One hip forward or back	Uneven loading, potential strain	Keep hips square, "headlights forward"

Most Common Error

Stance too narrow (feet on a line) — this creates excessive instability and defeats the purpose of the split squat as a stable learning tool. Your feet should be hip-width apart, not directly in line.

Self-Check Checklist

• Feet hip-width apart (not on tightrope)
• Front foot completely flat throughout
• Back knee tracks straight down
• Hips stay square (not rotating)
• Feels stable and controlled
• Can perform 10+ reps with good form

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🔀 Variations

By Loading

Bodyweight

Variation	Details	Best For
Hands on Hips	Classic position	Learning the movement
Arms at Sides	Natural arm position	Most people
Prayer Position	Hands at chest	Balance and core focus

Loaded Variations

Variation	Equipment	When to Progress
Goblet Split Squat	Single DB/KB at chest	After mastering bodyweight 3x15
Dumbbell Split Squat	DBs at sides	Ready for bilateral loading
Barbell Split Squat	Barbell on back	Advanced, heavy loading

Tempo Variations

Variation	Tempo	Purpose
Slow Eccentric	5-0-1-1	Build control, time under tension
Pause Split Squat	2-3-1-0	Strength at bottom position
Explosive	2-0-X-1	Power development (X = explosive)

By Stance Modification

Modification	Effect	Use Case
Short stance	More quad dominant	Quad development
Long stance	More glute/hip emphasis	Glute prioritization
Front foot elevated	Increased knee flexion	Quad development
Wider stance	More stability	Learning, balance issues

Assisted Variations

Variation	Assistance	When to Use
TRX/Suspension	Holding straps	Very poor balance
Wall-assisted	Light hand on wall	Moderate balance issues
Rail-hold	Touching rail/counter	Learning phase

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per leg)	Rest	Load	RIR
Learning Pattern	2-3	8-12	60s	Bodyweight	4-5
Strength	3-4	8-12	90-120s	Moderate load	2-3
Hypertrophy	3-4	10-15	60-90s	Light-moderate	2-3
Endurance	2-3	15-25+	45-60s	Bodyweight/light	3-4

Workout Placement

Program Type	Placement	Rationale
Beginner full-body	Primary lower body movement	Learning foundational pattern
Leg day	Accessory after main lifts	Unilateral work, technique practice
Home workout	Primary or secondary	Minimal equipment needed
Warm-up	Activation exercise	Prepares legs for heavier work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	2-3 sets of 10-12/leg
Intermediate	1-2x/week	3 sets of 12-15/leg (or progress to RFESS)
Advanced	As needed	Primarily as warm-up or rehab

Sample Beginner Leg Day

Progression Scheme

When to Progress Beyond Split Squats

Once you can perform 3 sets of 15 reps per leg with perfect form and control, you're ready to progress to Bulgarian Split Squat or Rear Foot Elevated Split Squat for greater challenge and muscle stimulus.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Assisted Split Squat (TRX/wall)	Very poor balance, learning
Static Split Squat Hold	Build isometric strength and stability
Reverse Lunge	Easier balance, resets each rep

Progressions (Harder)

Exercise	When Ready	Link
Loaded Split Squat (goblet or DBs)	3x15 bodyweight with perfect form
Bulgarian Split Squat	Comfortable with loaded split squats
Rear Foot Elevated Split Squat (DB)	Ready for single-leg focus

Alternatives (Same Goal, Different Movement)

Bilateral Alternatives

Alternative	Difference	When to Use
Goblet Squat	Both legs equal loading	True bilateral strength
Bodyweight Squat	Symmetric stance	Learning squat pattern

Unilateral Alternatives

Alternative	Difference	When to Use
Reverse Lunge	Dynamic, alternating	Better balance, athleticism
Step-Up	Concentric focus	Knee-friendly, different stimulus
Bulgarian Split Squat	Rear foot elevated	More advanced stimulus

Beginner-Friendly

Alternative	Why It's Easier
Goblet Squat	Symmetric, easier balance
Box Squat	Depth control, confidence builder
Wall Sit	Isometric, builds quad endurance

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Compression at bottom	Reduce depth, check front foot position
Poor balance	Falling, compensation	Use assisted variation, widen stance
Ankle mobility issues	Can't keep front heel down	Work on ankle mobility, elevate front heel
Hip flexor tightness	Back leg discomfort	Shorten stance slightly

Stop Immediately If

• Sharp pain in front knee
• Back knee pain on ground contact
• Repeated loss of balance
• Groin strain sensation

Balance Considerations

Split squats should feel stable — this is their main advantage:

Issue	Solution
Tipping sideways	Widen stance to hip-width or more
Falling forward	Shorten stance, work on ankle mobility
Falling backward	Lengthen stance slightly, engage core more
General instability	Start with assisted variation, practice daily

Safe Progression

Phase	Duration	Focus
Week 1-2	Learning	Perfect form, bodyweight only, 2-3 sets of 8-10
Week 3-4	Building	Increase to 3x12-15, focus on control
Week 5-6	Loading	Add light goblet hold (10-20 lbs)
Week 7+	Progressing	Consider Bulgarian split squat progression

Safety Note

Split squats are one of the safest lower body exercises when performed correctly. The bilateral base provides stability, and bodyweight loading means low injury risk. Perfect this before moving to elevated or heavily loaded variations.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion/Extension (both legs)	90° flexion front	🟡 Moderate
Knee	Flexion/Extension (both legs)	90° flexion	🟡 Moderate
Ankle	Dorsiflexion (front), plantarflexion (back)	15-20° dorsiflexion	🟢 Low-Moderate
Spine	Neutral stability	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip Flexion	90°	Can squat to parallel	Hip mobility drills
Ankle	15° dorsiflexion	Wall ankle test, front heel stays down	Calf stretches, ankle mobility
Hip Extension	Neutral (0°)	Can stand tall without back arching	Hip flexor stretches

Joint-Friendly Design

Split squats are exceptionally joint-friendly:

• Both feet grounded = stable loading
• Bodyweight or light loading = low joint stress
• Controlled tempo = safe ROM exploration
• Natural movement pattern = low injury risk
• Easier on knees than bilateral squats for many people

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❓ Common Questions

Split squat vs Bulgarian split squat — what's the difference?

Split squat: Both feet on the ground, more stable, easier to learn, bilateral loading (back leg helps more).

Bulgarian split squat: Back foot elevated on bench, less stable, more advanced, true single-leg emphasis (90%+ work on front leg).

Start with split squats, progress to Bulgarian when ready.

How far apart should my feet be?

Length (front to back): 2-3 feet — about a natural stride length. Test: at the bottom, your front shin should be vertical.

Width (side to side): Hip-width apart — NOT on a tightrope. This provides stability.

Should I feel this more in my front or back leg?

Front leg should be working harder (60-70% of the load), but you should feel both legs working. If back leg feels nothing, stance may be too long. If front leg feels everything and back is barely touching, you might be ready for Bulgarian split squats.

Can I do these every workout?

Yes, especially as a beginner learning the pattern. 2-3x per week is ideal. They're low-stress when done bodyweight, so recovery isn't a major concern.

When should I add weight?

When you can perform 3 sets of 15 reps per leg with perfect form, controlled tempo, and minimal rest. Start with a light goblet hold (10-20 lbs).

My back knee hurts when it touches the ground — what should I do?

Don't let it touch — keep it 1-2 inches off the floor. If it still hurts, place a pad/mat under your knee area, or slightly reduce your depth.

Are split squats good for building muscle?

Yes, but they're primarily a foundational and learning tool. For maximum muscle building, progress to Bulgarian Split Squats or DB RFESS, which allow heavier loading and greater single-leg emphasis.

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📚 Sources

Biomechanics & Motor Learning:

• NSCA Essentials of Personal Training (3rd ed.) — foundational movement patterns — Tier A
• Cook, G. (2010). Movement: Functional Movement Systems — split stance mechanics — Tier B
• ExRx.net Exercise Directory — split squat technique — Tier C

Programming:

• Starting Strength (Rippetoe) — progression principles — Tier B
• Precision Nutrition Exercise Encyclopedia — beginner programming — Tier C
• ACE Personal Trainer Manual (5th ed.) — exercise progressions — Tier A

Technique:

• Squat University — split squat tutorial series — Tier C
• AthleanX — common mistakes in split stance exercises — Tier C
• Stronger by Science — unilateral training for beginners — Tier C

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For Mo

When to recommend this exercise:

• Beginners learning single-leg training
• Users with poor balance (split squat more stable than lunges)
• Building foundation before Bulgarian split squats
• Home training with minimal/no equipment
• Rehabilitation or returning from injury
• Warm-up/activation for more advanced lower body work

Who should NOT do this exercise:

• Users ready for more advanced stimulus (progress them to Bulgarian split squat)
• Acute knee or ankle injury → Wait for clearance
• Severe balance impairment → Start with [assisted variations] or [leg press]

Key coaching cues to emphasize:

1. "Feet hip-width apart — you're stable, not on a tightrope"
2. "Drop straight down like an elevator"
3. "Front heel glued down, back on your toes"
4. "Hips square like headlights pointing forward"

Common issues to watch for:

• "I keep losing my balance" → Widen stance, slow down tempo, use wall assistance
• "I feel it only in my front leg" → Normal-ish, but check if stance is too long
• "My back knee hurts hitting the ground" → Don't touch ground, or use pad
• "Where should I feel this?" → Front quad and glute primarily, back quad moderately
• "This feels too easy" → Great! Progress to 3x15, then add weight or progress to Bulgarian

Programming guidance:

• Beginner: 2-3x/week, 3 sets of 10-12/leg, bodyweight
• Intermediate: 1-2x/week as accessory or warm-up, or progress to Bulgarian
• Pairing: Works with any upper body or hip hinge exercise
• Progression timeline: 4-6 weeks of consistent practice before progressing

Progression signals:

• Ready to add weight: 3x15/leg, perfect form, minimal rest needed
• Ready for Bulgarian: Comfortable with goblet split squats 20-30 lbs, good balance
• Regress if: Consistent balance issues, pain, form breakdown

Why this exercise is valuable:

• Safest entry point for single-leg training
• Builds foundational motor patterns for all lunge variations
• Requires zero equipment
• Extremely low injury risk
• Builds balance and coordination
• Can be done anywhere (home, hotel, park)
• Great for teaching proper knee tracking and hip control

Special notes:

• This is a teaching tool more than a primary muscle builder
• Don't keep people here too long — progress them to Bulgarian/RFESS for hypertrophy
• Perfect for complete beginners, older adults, or those returning from injury
• Can be used as warm-up/activation even for advanced trainees

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Last updated: December 2024