Step by step instructions, muscle activation and variants for the Split Squat.
A stationary lunge where one foot stays forward and the other stays back throughout the set, keeping constant tension on the working leg. The movement develops single-leg strength, balance, and stability in the quadriceps and glutes.
The Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
