Split Squats Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Magnus, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bulgarian Split Squat
Visualised Target Muscle Groups
Front
Back
How to: Split Squats
- Stand upright with your feet hip-width apart.
- Take a step back with one foot and lower your body into a lunge, keeping the front knee above your ankle.
- Push through the front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Letting the front knee collapse inward.
- Not keeping the torso upright.
- Failing to push through the heel.
Modifications
- Use a chair or wall for support if balance is an issue.
- Reduce the depth of the squat if you experience discomfort.
Tips
- Maintain a straight posture while performing the exercise.
- Keep your front knee aligned with your ankle.
- Engage your core throughout the movement.
Split Squats Alternatives
Tags
thighs
quads
glutes
strength
bodyweight
balance
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