How to Do the Bodyweight Split Squat
The bodyweight split squat keeps your feet in a fixed staggered stance and lowers you straight up and down. It trains the front leg's quads and glutes while teaching balance and hip control. It suits beginners who want single-leg strength before progressing to lunges or Bulgarian split squats.
Log every set of your Bodyweight Split Squat in Superlift
Muscles worked
Primary
- Quads
- Glutes
Secondary
- Hamstrings
How to do the Bodyweight Split Squat
- 1
Stand in a staggered stance with one foot about two feet in front of the other.
- 2
Lift your back heel so you're on the ball of that foot.
- 3
Keep your chest up and your hands on your hips.
- 4
Lower straight down until your back knee hovers just above the floor.
- 5
Keep your front heel flat and your front knee over your toes.
- 6
Drive through the front foot to stand up.
Form cues to remember
- Drop straight down
- Front heel stays flat
- Torso upright
- Back knee hovers above the floor
Common mistakes
Leaning forward
Keep your torso upright and your eyes forward.
Stance too short
Step your front foot out until you can keep your front heel down.
Letting your front knee cave in
Push it out in line with your toes.
Bouncing off your back knee
Control the descent and hover above the floor.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps per leg, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20 reps per leg |
Use a wall or chair for balance if you wobble. Shorten the depth if you feel knee pain.
Superlift for iPhone
Track your Bodyweight Split Squat and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Bodyweight Split Squat FAQ
Split squat vs lunge: which is easier?
The split squat is easier to balance because your feet don't move. It's a good step before lunges.
How wide should my stance be on the split squat?
About two feet apart, so that your front shin stays near vertical at the bottom. Adjust until both knees reach about 90 degrees.
Is the split squat good for glutes?
Yes, especially if you lean slightly forward and take a longer stance. A shorter stance emphasizes the quads.
