The Split Squat Can Improve Mobility and Leg Strength

Everything you need to know about Split Squats

When it comes to building strength in your legs and improving mobility, the split squat is a great exercise to add to your routine.

It engages your glutes, quads, hamstrings, and even your core muscles, making it a powerful tool for developing overall strength. Plus, it can be done with minimal equipment and at any level of fitness.

Read on to learn more about the benefits of the split squat and how to incorporate it into your workout.

What is a Split Squat?

A split squat is a basic lower body exercise that involves standing with one foot in front of the other, with a comfortable distance between the feet, and then lowering the body down towards the ground by bending both knees. The movement targets the quadriceps, glutes, and hamstrings.

Split Squat vs. Bulgarian Split Squat

Although the names tend to be used interchangeably, a Bulgarian split squat is actually a different exercise.

A Bulgarian split squat is a more advanced version of the split squat that involves elevating the back foot on a bench or step. This places greater emphasis on the front leg, requiring more balance and stability. The Bulgarian split squat also involves a deeper range of motion, which helps to increase hip flexibility and improves overall lower body strength.

So while both exercises involve a split stance, the Bulgarian split squat is a more challenging variation that targets the legs and glutes in a slightly different way.

This article will be covering the traditional split squat, not the Bulgarian split squat.

Benefits of Split Squats

Split squats are a great exercise for building strength, improving balance and stability, and developing flexibility in the hips and legs. Here are some specific benefits of split squats:

Increased Leg Strength

Split squats are an effective way to target the quadriceps, hamstrings, and glutes. This exercise can help to build lower body strength, increase muscle mass, and improve overall athletic performance.

Improved Balance and Stability

Split squats require balance and stability to perform correctly, which helps to strengthen the stabilizing muscles in the legs and core. This can help to reduce the risk of falls and injuries in daily life and sports.

Greater Hip and Leg Flexibility

The split squat involves a deep range of motion, which can help to improve hip and leg flexibility. This can lead to better mobility, reduced risk of injury, and improved overall athletic performance.

More Efficient Workouts

Split squats are a compound exercise, which means they work multiple muscle groups at once. This can help to save time during workouts and increase overall efficiency.


Split squats can be performed with or without weights, making them a versatile exercise that can be adapted to meet the needs of a wide range of fitness levels and goals.

Overall, incorporating split squats into your workout routine can help to improve overall health and athletic performance.

Muscles Worked by the Split Squat


The quadriceps, which are located in the front of the thigh, are the primary muscle group worked during split squats. Specifically, the split squat targets the vastus lateralis, vastus medialis, and vastus intermedius muscles.


The glutes, which are located in the buttocks, are also heavily targeted during split squats. In particular, it targets the gluteus maximus and gluteus medius muscles.


The hamstrings, which are located in the back of the thigh, are also activated during split squats. This muscle group includes the biceps femoris, semitendinosus, and semimembranosus muscles.


The calf muscles, including the gastrocnemius and soleus muscles, are also worked during split squats to a lesser extent.


The core muscles, including the abdominals and obliques, are also engaged during split squats to provide stability and balance during the exercise.

How to Setup the Equipment for Different Split Squat Variations

There are three primary split squat variations, each requiring different equipment:


This variation of split squats doesn’t require any equipment unless you require extra stabilization. If you do, any object firmly planted on the ground can be used to stabilize. Simply hold or place your hand on the object to help maintain balance.

Dumbbell or Kettlebell

For this variation, you will need either a kettlebell or dumbbell. You can also choose to hold one in each hand. If you require extra balance support, hold the weight in hand opposite of your front leg so that you can place your other hand on the object you will be using to maintain balance.


This variation will require a barbell and a squat rack. It is recommended that you perform this in a power rack in order to catch the weights if you need to bail.

Bulgarian Split Squats Equipment

Bulgarian split squats require one additional piece of equipment compared to their traditional variation- a bench, box, or other object that you can place your back foot on to keep it elevated.

You may also like: How To Do A Skater Squat

Split Squat Form

Here are the key elements of good split squat form:

  1. Start with a staggered stance: Begin by standing with one foot in front of the other, with the front foot about two to three feet ahead of the back foot. The feet should be hip-width apart.
  2. Keep your upper body upright: Maintain good posture by keeping your chest up and shoulders back. Your torso should be perpendicular to the ground, with your hips facing forward.
  3. Bend your front knee: Lower your body down towards the ground by bending your front knee. Your knee should be directly above your ankle, and your thigh should be parallel to the ground.
  4. Keep your weight in your front foot: Most of your weight should be in your front foot, with your heel firmly planted on the ground. You should be able to wiggle your toes.
  5. Push through your front foot to return to the starting position: Drive through your front foot to push yourself back up to the starting position. Repeat for the desired number of reps before switching sides.

Remember to maintain control and avoid rushing through the exercise. By performing the split squat with proper form, you’ll maximize its benefits and reduce the risk of injury.

Should You go Heavy on Split Squats?

As a general guideline, aim to use a weight that allows you to perform 8-12 reps with good form. If you’re able to perform more reps than this, you may need to increase the weight. However, if you’re struggling to complete the desired number of reps or you’re experiencing pain or discomfort, you may need to decrease the weight or adjust your form.

What are Common Mistakes with Split Squats?

Here are some of the most common mistakes to look out for:

Incorrect foot placement

The front foot should be placed far enough forward to allow the knee to bend to 90 degrees without extending past the toes. The back foot should be positioned so that the heel is lifted off the ground, with the toes pointed forward.

Leaning too far forward

Many people tend to lean too far forward during split squats, which can put too much stress on the front knee and cause poor form. Instead, try to keep your torso upright and your weight centered over your front foot.

Not going low enough

It’s important to lower yourself down until your back knee almost touches the ground. If you’re not going low enough, you may not be fully engaging your glutes and hamstrings, and you may not be getting the full benefit of the exercise.

Lifting the back heel

It’s important to keep the heel of the back foot lifted off the ground, as this helps to engage the glutes and maintain proper form. If you allow the back heel to drop to the ground, you’ll lose some of the benefits of the exercise.

Not using enough weight

Split squats can be challenging, but it’s important to use enough weight to stimulate muscle growth and improve strength. If you’re using too little weight, you may not see the results you’re looking for.

By avoiding these common mistakes, you’ll be able to perform split squats safely and effectively, while maximizing the benefits for your strength and mobility.

Is a Split Squat the Same as a Lunge?

Split squats and lunges are both lower-body exercises that target similar muscle groups, but they are not exactly the same exercise.

A split squat involves taking a staggered stance with one foot in front of the other, then lowering your body down by bending your front knee while keeping your back leg straight. The focus of the exercise is on the front leg, and the back leg is used for balance and support.

A lunge, on the other hand, involves taking a step forward with one foot, then lowering your body down by bending both knees. The focus of the exercise is on both legs, and lunges can be done in many different variations to target different muscle groups. Like split squats, lunges are a great exercise for building strength and mobility.

While split squats and lunges are not exactly the same exercise, they are similar in that they both work the lower body and can be done with or without weights. Incorporating both exercises into your workout routine can help to improve overall strength, stability, and mobility.

The Split Squat is a Highly Effective Single Leg Squat Variation

This exercise and its variations are highly effective for improving the strength of your legs and increasing balance.

To learn more about other lower body exercises, check out our free resources, or subscribe for more health and fitness updates.

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