Exercise · lunge
Split squat
Split squat is a beginner-friendly lunge movement that trains quads, glutes, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is front knee collapsing inward; stance too narrow. If no equipment or the movement itself doesn't suit you, Reverse lunge or Step-up or Chair / box squat cover the same pattern. It's usually held back for knee issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Long stance, feet hip-width apart for balance | लंबा स्टांस, पैर कूल्हे जितने चौड़े |
| 2 | Drop the back knee straight down; front shin near vertical | पिछला घुटना सीधे नीचे, आगे की शिन सीधी |
| 3 | Push through the front heel to stand | आगे की एड़ी से धक्का देकर खड़े हो |
Equipment & who it fits
Needs no equipment, rated beginner, held back for knee issues. Search "split squat form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Split squat work?
- Split squat primarily trains quads, glutes, using a lunge pattern with no equipment.
- What's the most common mistake with Split squat?
- Front knee collapsing inward; stance too narrow
- What can I do instead of Split squat?
- The closest substitutes in this database are reverse lunge bodyweight, step up, box squat chair, which train the same pattern with different equipment.