Split Squat
(Lunge Movement)
Primary Muscles
Quads, Glutes, Hamstring, Core
Equipment
Bodyweight,
Dumbbells (opt.)
Level
Beginning, Intermediate
Sets & Reps
2-4 Sets 6-12 Reps
Coaching Cues
- Take a short to moderate split stance — not too wide.
- Keep your chest tall and core braced.
- Lower your back knee straight down, not forward.
- Keep your front knee stacked over your ankle.
- Push through your front heel to stand tall.
- Keep hips square — avoid drifting or twisting.
Common Mistakes
- Overstriding and losing balance.
- Leaning the torso forward.
- Letting the front knee cave inward.
- Pushing off the back leg instead of the front.
- Rushing the movement without control.
Modifications
- Short‑Stance Split Squat (beginner friendly)
- TRX‑Assisted Split Squat
- Dumbbell Split Squat (advanced)
- Heel‑Elevated Split Squat (helps with ankle mobility)