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Exercise · Legs and glutes

Split squats

Exercise A to Z

  • Strength
  • Balance

Works: Thighs, glutes and balance, one leg at a time.

Add to a routineUsed in 3 timer routines

How to do it

Line drawing of a split squat: standing in a long stride on the ball of the back foot, then lowered with both knees bent and the back knee just above the floor.
  1. Stand in a long stride, one foot forward and one back, feet hip-width apart as if on train tracks, not a tightrope.
  2. Rise onto the ball of your back foot.
  3. Lower straight down until your back knee is just above the floor, both knees bent to about a right angle.
  4. Push through your front heel to rise, keeping your feet where they are.

Watch out for

Your front knee falling inwards, leaning forward a lot, and feet too close together side to side, which makes you wobble.

Make it easier or harder

  1. 1Supported split squats: hold a chair or worktop and lower only part way.
  2. 2Split squats.
  3. 3Slow split squats: take three seconds to lower.
  4. 4Bulgarian split squats

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

Step-downsThighs, glutes and balance.Step upsThighs, glutes and balance.Pistol squat practiceLegs, glutes and balance, one leg at a time.Single-leg deadliftsThe backs of your thighs, glutes and balance.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.