Exercise Technique
Split Squat: Balance, Depth, and Leg Position
The split squat trains one leg at a time while both feet remain on the floor. It can build leg strength and expose side-to-side differences without requiring the balance of a walking lunge.
Find your stance
Stand with the feet on two separate tracks rather than a tightrope. Step back far enough that both knees can bend without the front heel lifting. Use a rack or wall for balance while learning.
Descend vertically
Lower the back knee toward the floor while the front knee travels in the same direction as the toes. Keep pressure through the whole front foot. A modest forward torso angle is normal and may increase hip involvement.
Choose depth and emphasis
Use the deepest controlled range that is comfortable. A longer stance and more torso lean often increase hip demand; a shorter stance and upright torso generally increase knee demand. These are tendencies, not rigid rules.
Progress the movement
First remove unnecessary hand support, then add repetitions, then hold dumbbells. A rear-foot-elevated split squat is a later option, not a requirement. Keep the pelvis level and avoid bouncing off the bottom.
Programming and progression
Begin with 2–3 sets of 8–12 controlled repetitions, leaving two or three good repetitions in reserve. Add repetitions before load. When every set reaches the top of the range twice with stable technique, use the smallest practical load increase.
Exercise discomfort is not a requirement. Stop for sharp pain, dizziness, chest pressure, or unusual shortness of breath, and seek qualified care for persistent symptoms.
Research sources
Editorial basis and sources
This guide applies established resistance-training principles and conservative exercise coaching practices. General activity context is informed by the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans and the CDC’s physical activity guidance. See our editorial policy for how we research, write, review, and update content.