Split Squat: Muscles Targeted, Benefits, and Variations

What does a split squat work?

The split squat is a foundational unilateral lower-body exercise that effectively targets the quadriceps, glutes, and hamstrings, while simultaneously engaging a wide array of stabilizing muscles to enhance balance, core strength, and address muscular imbalances.

Understanding the Split Squat

The split squat is a unilateral (single-leg) exercise performed with one foot forward and one foot back, maintaining a staggered stance. Unlike a lunge, the feet remain stationary throughout the set, allowing for greater stability and focused muscle engagement. This exercise is a cornerstone for developing lower body strength, power, and muscular symmetry, critical for athletic performance and injury prevention.

Primary Muscles Targeted

The split squat is a compound movement that primarily works the major muscle groups of the lower body in the leading leg, with significant synergistic activation in the trailing leg.

• Quadriceps (Quads): Comprising the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius, the quadriceps are the prime movers for knee extension during the concentric (upward) phase of the squat. The deep flexion at the knee joint under load makes the split squat an excellent developer of quad strength and hypertrophy, particularly the vasti muscles.
• Gluteal Muscles (Glutes):
  • Gluteus Maximus: This is the largest and most powerful gluteal muscle, responsible for hip extension, especially as you drive up from the bottom of the squat. The deep hip flexion achieved in a split squat places the gluteus maximus under significant stretch, contributing to its activation.
  • Gluteus Medius and Minimus: These muscles, located on the side of the hip, play a crucial role in hip abduction and, more importantly in the split squat, in stabilizing the pelvis and preventing excessive knee valgus (knee caving inward) during the movement.
• Hamstrings: The biceps femoris, semitendinosus, and semimembranosus work synergistically with the glutes to extend the hip. While not the primary movers for knee flexion in this exercise, they contribute significantly to hip extension and assist in knee stability, especially during the eccentric (lowering) phase.

Stabilizer Muscles Engaged

Beyond the primary movers, the split squat demands substantial contribution from various stabilizing muscles throughout the body, enhancing functional strength and coordination.

• Core Musculature:
  • Rectus Abdominis and Obliques: These muscles work isometrically to maintain a rigid torso, preventing excessive lumbar extension or rotation, especially when holding weights. This anti-extension and anti-rotation function is critical for spinal integrity.
  • Erector Spinae: These muscles along the spine help maintain an upright posture and prevent forward spinal flexion.
• Adductor Group: The inner thigh muscles (adductor longus, brevis, magnus, pectineus, gracilis) assist in stabilizing the hip and knee, preventing excessive knee abduction (knee moving outward) and contributing to hip extension.
• Calves (Gastrocnemius and Soleus): These muscles of the lower leg are actively involved in maintaining ankle stability and balance, particularly in the lead leg, as they work to control dorsiflexion and plantarflexion.
• Hip Flexors (Trailing Leg): The psoas and iliacus muscles in the trailing leg are often stretched and engaged, contributing to hip stability and mobility.

Biomechanical Advantages and Benefits

The unique unilateral nature of the split squat offers several distinct advantages over bilateral movements.

• Addresses Muscular Imbalances: By training one leg at a time, the split squat helps identify and correct strength discrepancies between limbs, which can improve athletic performance and reduce injury risk.
• Enhances Balance and Proprioception: The single-leg stance challenges your balance and proprioception (your body's awareness in space), leading to improved coordination and stability.
• Improves Hip Mobility and Flexibility: The deep range of motion, particularly in the trailing hip, can contribute to increased hip flexibility and mobility, which is beneficial for overall movement quality.
• Reduced Spinal Loading: Compared to heavy bilateral squats, split squats typically involve less axial loading on the spine, making them a viable option for individuals with back considerations while still providing significant lower body stimulus.
• Sport-Specific Transfer: The movement pattern of the split squat closely mimics actions common in sports, such as running, jumping, and cutting, translating to improved athletic performance.
• Functional Strength: It builds real-world strength that applies to everyday activities like climbing stairs or carrying groceries.

Variations and Their Emphasis

While the fundamental split squat works the same muscle groups, variations can subtly shift the emphasis or increase the challenge.

• Bulgarian Split Squat (Rear Foot Elevated Split Squat): Elevating the rear foot increases the range of motion for the front leg, placing a greater stretch and load on the glutes and quadriceps. It also significantly increases the balance challenge.
• Front Foot Elevated Split Squat: Elevating the front foot increases the range of motion at the hip, potentially emphasizing the glutes more due to greater hip flexion.
• Dumbbell, Barbell, or Goblet Split Squat: The type of resistance used (held in hands, on back, or at chest) primarily affects the load and stability challenge, rather than fundamentally changing the muscle activation pattern.

Incorporating Split Squats into Your Training

The split squat is a versatile exercise that can be programmed for various fitness goals.

• For Strength and Hypertrophy: Aim for 3-4 sets of 6-12 repetitions per leg, using a challenging weight that allows you to maintain good form.
• For Endurance: Higher repetitions, 12-20 per leg, with lighter loads can build muscular endurance.
• Placement: Incorporate split squats early in your lower body workout after compound bilateral movements (if performed) or as a primary leg exercise on a dedicated leg day.

Conclusion

The split squat is a powerful, multifaceted exercise that delivers comprehensive lower body development. Its ability to effectively target the quadriceps, glutes, and hamstrings, while simultaneously enhancing balance, core stability, and addressing muscular imbalances, makes it an indispensable movement in any well-rounded strength and conditioning program. By understanding its biomechanics and muscle activation, you can leverage the split squat to build a stronger, more resilient, and functionally capable physique.