Split Squats
Learn how to do the Split Squats with proper form and technique. This body weight exercise primarily targets your Quads, with secondary emphasis on Glutes, Hamstrings, Calves.
How to Do the Split Squats
Follow these steps to perform the Split Squats with correct form:
- 1Stand with your feet shoulder-width apart.
- 2Take a step forward with one foot and place it about two feet in front of the other foot.
- 3Lower your body by bending your knees and hips, keeping your back straight.
- 4Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
- 5Pause for a moment, then push through your front heel to return to the starting position.
- 6Repeat for the desired number of repetitions, then switch legs and repeat.
Split Squats Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Split Squats?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Split Squats work?
The Split Squats primarily targets your Quads. Secondary muscles worked include Glutes, Hamstrings, Calves. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Split Squats?
No. The Split Squats is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Split Squats with proper form?
Start by Stand with your feet shoulder-width apart. Take a step forward with one foot and place it about two feet in front of the other foot. Lower your body by bending your knees and hips, keeping your back straight. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Split Squats?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Split Squats?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Split Squats best for?
The Split Squats fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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