How to do the Split Squat
- Stand with one leg forward, hips facing ahead, and hold dumbbells at your sides.
- Lower your body until your back knee nearly touches the floor.
- Push through your front foot to return to the starting position.
- Let your front knee travel forward as you lower, keeping your heel down.
Full technique — 7 steps
- Stand tall with one foot forward and one foot back, hips squared and stance set on railroad tracks.
- Hold your arms at your sides or load the movement with dumbbells hanging beside your thighs.
- Keep most of your weight over the front foot and rise onto the ball of the back foot.
- Tighten your stomach and lower straight down until the back knee nears the floor.
- Let the front knee travel forward naturally while keeping the front heel planted.
- Drive through the whole front foot to stand back up without stepping out of position.
- Finish tall in the split stance, then complete all reps before switching sides.
Common mistakes
- Stance set too narrow
- Pushing mostly off back leg
- Front heel lifting off floor
- Leaning torso excessively forward
- Stepping out between reps
Form cues
- Drop straight down
- Keep hips squared
- Front foot stays flat
- Use the back toes
- Own the bottom position
