Lower body

How to do the split squat

The split squat is a single-leg strength move from a staggered stance, where you lower straight down, mainly working the thighs and glutes of the front leg.

EquipmentNo equipment

Worksquadriceps, glutes, hamstrings, calves

Used inMain block

How do you do it?

Take a long stride and stand with one foot forward and one back.
Keep both feet pointing forward and your torso upright.
Bend both knees and lower straight down.
Stop before your back knee touches the floor.
Press through the front foot to rise, then switch sides.

Breathing: Breathe in as you lower, and breathe out as you press up.

What are the common mistakes?

Letting your torso lean far forward. Stay tall with your hips under your shoulders.
Taking too short a stance so the front knee shoots forward. Step out a little further.

How can I make it easier or harder?

Easier

Hold a wall, shallower depth

Harder

Hold dumbbells at your sides

How does it work in Tenglow?

The split squat is a main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.

Hold a wall if you feel unsteady, and stop if a knee or hip gives a sharp pain. This is general fitness information, not medical advice.

Questions about the split squat

What is the difference between a split squat and a lunge?

In a split squat your feet stay in place and you move straight up and down. A lunge involves stepping, either forward or back. The split squat is more stable, which many people find easier to learn and to hold good form in.

How far apart should my feet be?

Far enough that both knees reach roughly 90 degrees at the bottom, with the front knee over the ankle. If your front knee shoots far past your toes, lengthen your stance. If you wobble, widen it a little side to side.