Intermediate Glutes Quads Core
Split Squat
A stable strength-endurance movement that builds single-leg control and lower-body resilience.
Equipment
Bodyweight Dumbbells
How to do it
- Set a split stance with feet hip-width apart
- Lower straight down with the torso tall
- Press through the front leg to stand
Common mistakes
- Short stance that limits depth
- Pushing all weight into the back leg
- Losing torso tension
Modifications
- Shorten the range of motion
- Use bodyweight only
Split squats turn limited equipment into a real training effect, especially inside interval formats.