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lunge
Split Squat
Search GoogleSplit Squat is a beginner lunge exercise using bodyweight. It primarily trains quadriceps and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- quadriceps, glutes
- Secondary
- hamstrings, core
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning split squat.
- — Choose a variation and range that let you keep complete control.
Execution
- — Lower straight down with stable feet and drive through the front leg.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the lunge.
- — Lower straight down with stable feet and drive through the front leg.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo split squat
Regressions
- — Supported or reduced-range split squat