The split squat is a unilateral lower-body exercise that builds strength, stability, and mobility in the legs and hips. It targets the quadriceps, glutes, and hamstrings while improving balance and symmetry. Follow this blueprint to perform the split squat with proper form, reduce injury risk, and maximize results.

Set up correctly to ensure proper alignment and muscle engagement.

• Feet Position: Stand with feet hip-width apart. Step one foot 2-3 feet forward (adjust based on your height), keeping the front foot flat and the back foot on its toes.
• Spine: Maintain a neutral spine with an upright torso. Engage your core to prevent anterior pelvic tilt (arching lower back).
• Head: Keep your chin tucked and gaze at eye level to maintain cervical neutrality. Avoid looking too far up or down.
• Arms: Place hands on hips for balance, or hold dumbbells by your sides with shoulders relaxed.

Focus on engaging the right muscles for effective movement.

• Primary Muscles (Front Leg): Quadriceps, glutes, hamstrings.
• Primary Muscles (Back Leg): Glutes and hip flexors (for stabilization).
• Core: Transverse abdominis and obliques to maintain spinal stability.
• Cue: As you descend, feel your front glute and quad engage. On the ascent, drive through your front heel to fire up the glutes.

Understand the key joint angles to ensure safe and effective movement.

• Front Knee: Aim for a 90° bend at the bottom of the descent, ensuring the knee stays over the toes.
• Front Hip: At the bottom, your hip should be around 90-110°, depending on your mobility.
• Front Ankle: Allow 20-30° of dorsiflexion to avoid compensatory forward lean.
• Note: If you have limited mobility, work within your range and progress gradually.

Distribute your weight properly for stability and effectiveness.

• Front Leg: Bears 70-80% of your body weight. Keep the heel grounded.
• Back Leg: Acts as a stabilizer, bearing 20-30% of the load. Keep the ball of the foot lightly engaged.
• Cue: Think of the back leg as a kickstand—it supports balance but doesn’t drive the movement.

Follow these steps for a controlled split squat.

1. Descent: Slowly lower your rear knee to 1-2 inches above the floor, aiming for a 90° bend in both knees. Keep your front knee over your toes and hips square.
2. Bottom Hold: Pause for 1-2 seconds to enhance control. Ensure your torso stays upright.
3. Ascent: Drive through your front heel to stand up, maintaining a neutral spine and squared hips.

Breathe properly to support stability and performance.

• Descent: Inhale during the eccentric phase (lowering) to prepare your body.
• Ascent: Exhale during the concentric phase (rising) and brace your core for spinal stability.
• Cue: Take a deep breath in as you lower, and exhale powerfully as you push back up.

Check for proper alignment to avoid compensatory patterns.

• Right Side: Ensure hip-knee-ankle alignment. The front knee should track over the toes, not collapse inward.
• Left Side: Maintain an equal stance—front foot flat, back foot on toes. Hips should stay level throughout.
• Indicators of Asymmetry: Pelvic shift, foot instability, shoulder tilt, knee valgus/varus (inward/outward collapse), uneven weight distribution.
• Cue: Record a video or use a mirror to self-assess. Are your hips level? Is your front knee tracking properly?

Address these common mistakes to improve form and prevent injury.

• Knee Collapse (Valgus): Place a resistance band just above your knees to cue outward alignment. Focus on pushing the front knee over the toes.
• Forward Lean: Cue an upright chest and engage your core. If leaning persists, check ankle mobility—elevate your front heel slightly (e.g., with a small plate).
• Wobbling Back Foot: Shorten your stance and engage the glutes of your back leg to stabilize your hips. Practice with bodyweight first to build control.

Modify the exercise based on your skill level.

• Regression: Perform a bodyweight split squat with a shorter stance, or hold onto a wall for support.
• Progression: Add dumbbells, increase depth, or try a Bulgarian split squat (rear foot elevated on a bench).
• Reps & Sets: Start with 2-3 sets of 8-12 reps per leg, focusing on form over speed.

Prioritize safety to get the most out of your split squat.

• Contraindications: Avoid if you have acute knee or hip pain, or a recent lower body injury, without medical clearance.
• Warm-Up: Perform dynamic movements like leg swings, bodyweight lunges, or hip circles to prepare your joints.
• Form Check: Use a mirror or record a video to self-assess your form. Ensure your spine stays neutral and hips remain square.

Use this checklist to ensure proper form.

• Neutral spine, no anterior pelvic tilt.
• Front heel drives the ascent.
• Exhale on ascent, brace core for stability.
• Hips remain square throughout the movement.