How To Do Single Leg Split Squat

Single Leg Split Squat Exercise

Single Leg Split Squat is a great exercise to strengthen the lower body as it’ll hit the glutes, hamstrings, quads, and even the calves as well as they provide stabilisation during the exercise.

This exercise will also test your balance and agility, so will provide excellent transfer over benefits to other exercises that you may be doing.

Do this exercise after performing any squats or leg press exercises as a way to fully fatigue the lower body with higher rep, bodyweight training.

Single Leg Split Squat How To

  • Stand in the same position you would if you were going to be doing a lunge, but place one foot up on a bench behind you. Your body weight should be centered directly between the two feet.  The arms can be placed on your hips, out to the sides, or directly over the body.
  • Take a deep breath and then slowly begin to bend the front knee as you lower the body down to the ground.
  • Pause at the bottom of the exercise and then press back up, keeping both feet in place.
  • Upon rising, begin bending the front knee again as you move into the second rep of this exercise.
  • Once all reps are completed, switch sides and then repeat.

Form and Technique

Make sure that you keep the body upright at all times while doing this exercise, never leaning forward and placing strain on the lower back.

Also watch that the front knee tracks directly over the toes, not moving to the inner or outer side of the knee.

Finally, be sure to stretch out the hip flexors before and after doing this exercise as it can cause them to become quite tight after performing it.

Variations:   Lunges, Jump Squats

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains:  5 sets x AMRAP (45-60 secs rest between sets)

Single Leg Split Squat