Split Squat primarily works the quadriceps and glutes. It is categorized as a lunge movement and uses Bodyweight and Dumbbell.
- Primary muscles
- quadriceps and glutes
- Equipment
- Bodyweight and Dumbbell
- Movement pattern
- lunge
- Catalog difficulty
- 2 of 5
How to do Split Squat
- Long stance, back heel up
- Back knee straight down
Common mistakes
- Stance too short — front knee shoots forward
Muscles worked
The primary catalog target is quadriceps, with glutes also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Harder option: Bulgarian Split Squat
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Bulgarian Split Squat · Step-Up · Leg Press · Box Squat (Bodyweight) · Goblet Squat · Heel-Elevated Squat
Put Split Squat into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.