Unilateral Knee Dominant · Bodyweight or dumbbells
Split Squat
Primary muscles: Quadriceps; glutes; adductors
Exercise data by RepDB (repdb.co)
Setup
- Take a staggered stance long enough to feel stable.
- Keep most of your pressure through the front foot.
- Use support if balance limits the target muscles.
How To Perform It
- Lower straight down under control.
- Keep the front foot stable and knee tracking naturally.
- Drive through the front leg to return.
Key ASF Cue
“Stable stance first - then load the front leg.”
Common Mistakes
- Stance too narrow for balance.
- Pushing excessively from the back leg.
- Rushing the bottom position.
Alternatives / Substitutions
Safety Note
Use external support when needed; balance should not be the limiting factor.