Female performing bulgarian split squat

How to Do a Split Squat to Build Lower Body Strength

A strong foundation in the basics is what leads to true progress in the gym, and the split squat is one of the most effective exercises for building unilateral lower body strength. According to fitness experts, training single-leg movements like the split squat can improve muscle balance, coordination, and overall strength in ways that bilateral exercises can’t. Let’s dive into how to perform this powerful move properly.

What Is a Split Squat?

A split squat is a static, single-leg exercise that works the lower body by targeting muscles like the quads, glutes, and hamstrings. Unlike a lunge, which involves stepping forward or backward, the split squat keeps your feet in a fixed position. This allows you to focus solely on strength and stability in the working leg, making it a staple for athletes, powerlifters, and anyone looking to build lower body strength.

man performing split squat

Benefits of the Split Squat

Why You Should Do Split Squats

Training the split squat exercise offers numerous benefits:

  • Addresses Muscle Imbalances: Since you’re working one leg at a time, the split squat helps reduce strength differences between the left and right legs.
  • Improves Balance and Stability: The static nature of the movement requires core engagement and lower body coordination.
  • Builds Strength and Power: Because you can load the split squat heavily, it’s a great tool for building serious strength and power.
  • Protects Your Spine: Compared to exercises like back squats, the split squat reduces spinal loading while still delivering a strong training stimulus.

Muscles Worked by the Split Squat

The split squat is a lower-body powerhouse that primarily targets:

  • Quadriceps: The front thigh muscles responsible for knee extension.
  • Glutes: The muscles of the buttocks that aid in hip extension.
  • Hamstrings: The muscles at the back of the thigh that assist with knee flexion.
  • Calves: These muscles support balance and ankle stability.

Secondary muscles like the core and lower back also play a role in maintaining posture and balance.

How to Perform a Split Squat Correctly

Step-by-Step Instructions

  1. Setup: Start by standing with your feet hip-width apart. Hold a pair of dumbbells at your sides if you’re doing a dumbbell split squat.
  2. Position: Step one foot back and place the top of your rear foot on a bench or elevated surface if you're performing a Bulgarian split squat. Ensure your stance is hip-width apart—think of standing on train tracks rather than a tightrope.
  3. Lower: Bend your front knee to lower your body, aiming for a 90-degree angle. Your rear knee should hover just above the ground without touching it.
  4. Push Up: Drive through your front foot to return to the starting position, maintaining a slight bend in your front knee at the top to avoid locking it out.
  5. Repeat: Perform 8-10 reps on one leg before switching to the other.
bulgarian split squat

Key Form Tips

  • Keep Your Front Foot Flat: Your front foot should remain flat on the ground to ensure proper activation of the glutes and quads.
  • Engage Your Core: Keep your core tight to maintain balance and prevent leaning too far forward or backward.
  • Focus on the Glutes: Squeeze your glutes at the bottom and as you rise to protect your knee joints and build muscle.

Common Mistakes to Avoid

Even seasoned lifters can fall into these pitfalls when performing the split squat:

  • Slamming Your Knee: Avoid slamming your back knee into the ground; keep the movement controlled.
  • Feet Too Close or Far Apart: Ensure your front and back feet are positioned correctly, allowing for a 90-degree angle at the bottom of the movement.
  • Excessive Leaning: A slight forward lean is natural, but avoid leaning excessively, as this can put undue stress on the lower back.

Variations to Level Up Your Split Squat

Once you’ve mastered the basic split squat, try these variations to keep your training fresh:

  • Bulgarian Split Squat: Elevate your rear foot on a bench to increase the challenge to your balance and glutes.
  • Dumbbell Split Squat: Hold a pair of dumbbells at your sides for added resistance.
  • Jumping Split Squat: Explosively push off the ground to perform a small jump, landing back into the squat position.
female performing dumbbell split squat

When to Include Split Squats in Your Workout

The split squat is a versatile exercise that can be incorporated into lower body training sessions. Here’s how to make the most of it:

  • Warm-Up: Use bodyweight split squats as part of your warm-up to activate lower body muscles.
  • Main Strength Work: Perform 3-4 sets of 8-10 reps after compound lifts like squats and deadlifts.
  • Accessory Movement: Use lighter weight and higher reps for muscle endurance and stability work.

Final Thoughts

Mastering the split squat can elevate your lower body training, improving strength, balance, and muscle symmetry. Whether you’re performing a dumbbell split squat or progressing to a Bulgarian split squat, focus on form, control, and consistency. Remember, it’s the basics done well that drive true results. So load up, focus, and get ready to build a rock-solid foundation, one leg at a time!

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