Exercise guide · Beginner · Compound

Split Squats: How to Do It & Muscles Worked

Split squats are a lower body exercise that primarily targets the quadriceps, while also engaging the glutes, hamstrings, and calves. This bodyweight movement involves stepping forward into a split stance and lowering the body until the front thigh is parallel to the ground, then returning to the starting position.

Primary muscles
Quads
Secondary muscles
Hamstrings , Calves , Glutes
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the split squats
Front view: muscles worked by the split squats. Primary: quads. Secondary: hamstrings, calves and glutes.
Back view: muscles worked by the split squats. Primary: quads. Secondary: hamstrings, calves and glutes.
Primary Secondary

How to do the split squats

  1. Step 1: Stand with your feet shoulder-width apart.
  2. Step 2: Take a step forward with one foot and place it about two feet in front of the other foot.
  3. Step 3: Lower your body by bending your knees and hips, keeping your back straight.
  4. Step 4: Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
  5. Step 5: Pause for a moment, then push through your front heel to return to the starting position.
  6. Step 6: Repeat for the desired number of repetitions, then switch legs and repeat.

Sets, reps and programming

Suggested sets, reps and rest for the split squats by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Split Squats alternatives

More exercises that train the quads as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.