Split Squat: Benefits, Muscles Worked and How to Do It
The split squat is a static lunge: one foot forward, one foot back, and you lower your back knee towards the floor and rise again without moving your feet. It trains each leg on its own, which builds strength, balance and evens out the differences between your left and right side.
Why the Split Squat is a must
Life happens on one leg. Walking, climbing stairs and stepping off a kerb all put your weight through one leg at a time, yet most leg training uses both. The split squat closes that gap. Because the feet stay put, it is more stable than a walking lunge, so it is a perfect first single leg exercise. The NHS physical activity guidelines recommend strengthening all the major muscle groups on at least 2 days a week, and the split squat covers legs and glutes while training balance too.
It also stretches the hip flexors of the back leg while you work, which is welcome if you spend most of the day sitting.
How it helps in everyday life
Climbing stairs. Each step is a single leg push, which is exactly what the front leg trains.
Kneeling down and getting back up. The split squat is the motion of going down onto one knee to tie a shoelace or reach under the bed.
Stepping off a high kerb or out of a bus. Better single leg control makes the landing steady.
Walking and running for longer. Stronger, more even legs share the work and tire less.
Gardening on one knee. Getting in and out of a half kneeling position stays easy.
Sitting all day. The back leg stretch helps loosen hips that tighten from long hours in a chair.
What it helps prevent
Single leg strength and balance are key to staying steady on your feet, so the split squat helps lower your risk of falls. Strength and balance work at least twice a week is part of the NHS advice on preventing falls. It can also help protect against knee niggles and lower back stiffness by strengthening the glutes and loosening tight hip flexors.
Training each leg alone can reveal and reduce strength differences between sides, which are often linked to one knee or hip doing more than its share.
Muscles worked
Quadriceps (front leg)
Glutes (front leg)
Adductors
Hamstrings
Hip flexors of the back leg, stretched
Calves and the small stabilising muscles of the hip and foot
Core
How to do the Split Squat
Stand tall and take a long step forward with one foot, as if on train tracks, feet hip width apart.
Lift your back heel so you are on the ball of your back foot.
Keep your chest up and hands on your hips or holding dumbbells at your sides.
Lower straight down, bending both knees, until your back knee is just above the floor.
Keep your front knee over your foot and your weight mostly through the front heel and mid foot.
Push through the front foot to rise back to the start, without moving your feet.
Finish all reps on one side, then switch.
Breathing: Breathe in as you lower, breathe out as you push up.
Common mistakes
Feet on a tightrope. Keep your feet hip width apart, not in a straight line, for better balance.
Stance too short. If your front heel lifts, step further forward.
Pushing off the back leg. The back leg is mostly for balance. Drive through the front foot.
Front knee caving in. Keep the knee in line with your second toe.
Make it easier or harder
Easier: Hold a wall or a pole for balance, reduce the depth, or put a cushion under the back knee and lower to touch it.
Harder: Hold dumbbells or a barbell, slow the lowering, raise the front foot on a low step, or move on to the Bulgarian split squat.
Sets, reps and how often
Start with 2-3 sets of 8-12 reps on each leg, 2-3 times a week, resting about a minute.
Always start with your weaker side and match the reps on the stronger one. Add load once you can do 3 sets of 12 with good balance.
Who should take care
Check with your GP or physio first if you have knee, hip or back pain, recent surgery, balance problems, or you are pregnant. Use support nearby while you learn.
Related exercises
Bulgarian Split Squat: the harder, rear foot elevated version
Reverse Lunge: adds a step for a more dynamic challenge
Hip Flexor Stretch: loosens the back leg position
Step-Up: another key single leg exercise for stairs
full single leg exercises guide: more single leg technique and options
FAQs
What is the difference between a split squat and a lunge?
In a split squat your feet stay still. In a lunge you step into and out of the position each rep.
Is the split squat good for beginners?
Yes, it is one of the best first single leg exercises because the fixed stance makes balance easier.
Should my front knee go past my toes?
A little is fine and normal. What matters is that it stays in line with your foot and the movement is pain free.
Want help with your technique?
Stance length and balance are easy to fine tune with a coach watching. Artem coaches the Split Squat 1-to-1 at his private studio in Archway, North London, and adjusts it to your body, your history and your goals. Start with the 12-Week Body Transformation, check the personal training prices or book a free assessment.
Last updated: October 2026
