Split Squat
Stand in a split stance, back heel lifted. Lower straight down until the back knee nears the floor; keep the torso tall and the front knee tracking over toes. Drive through the front heel to rise, building quads and glutes and improving balance.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set a long split stance with the front foot flat.
- Brace the core and keep the pelvis facing forward.
- Lower until the front knee bends deeply and the back knee moves toward the floor.
- Keep the front knee tracking over the middle toes.
- Drive through the front foot to stand back up.
- Finish the rep without pushing off the back leg hard.
Watch for
- Front knee collapsing inward.
- Torso folding forward to escape the bottom.
- Pushing mostly through the back foot.
Breathing
Inhale before lowering, exhale as you drive up.
Tip
Shorten the stance if you cannot reach depth without losing balance.
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