Split Squat: muscles worked and form

Log it in Platesmith. The app shows last time's numbers on every set of Split Squat, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

Main	Quadriceps, Gluteus maximus
Also	Hamstrings

Setup

Both feet on the floor in a stride; hold dumbbells to progress.

How to do it well

Long stride, torso upright
Lower the back knee toward the floor
Drive through the front heel

Common mistakes

Taking too short a stride so the heel lifts
Leaning forward

Free programs with Split Squat

Knee-Friendly Lower Body (3 day)

Similar exercises

Bodyweight Squat
Broad Jump
Pistol Squat
Shrimp Squat
Tuck Jump
Back Squat

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.