Split squat
A stationary lunge with your feet staggered that builds single-leg strength without any stepping.
BeginnerNo equipmentLow impactSuggested: 10 reps per side
How to do it
- Take a long stride so one foot is in front and the back heel is lifted.
- Bend both knees to lower straight down until the back knee nearly touches the floor.
- Press through your front foot to rise back up.
- Finish all reps before switching legs.
Work one side, then switch. Timed sets run once per side.
Form tips
- Keep your torso upright and your weight over the front foot.
- Move straight up and down, not forward.
Muscles worked
QuadsGlutesHamstrings
Lunge variations
- ReverseBeginner · No equipment
- SplitBeginner · No equipment
- CurtsyIntermediate · No equipment
- ForwardIntermediate · No equipment
- Knee driveIntermediate · No equipment
- SideIntermediate · No equipment
- LateralIntermediate · Dumbbells
- Dumbbell reverseIntermediate · Dumbbells
- Dumbbell splitIntermediate · Dumbbells
- GobletIntermediate · Dumbbells
- JumpAdvanced · No equipment
- BulgarianAdvanced · Chair
- Dumbbell BulgarianAdvanced · Dumbbells