One of the most essential exercises for strength training is the traditional bodyweight squat. But did you know there are several alternative squat exercises, like the split squat, that can help you get better results with your squats and have the chance to strengthen your core twice in one exercise?
The basic bodyweight split squat is one of my favorite compound lower body exercises that focuses on strengthening one side of the body at a time. By being in a stance position (with one leg forward and the other leg back) you can identify and work on any strength imbalances in your body, so when doing standard squats, both sides of the body are pulling their weight evenly.
With any squat-focused exercise, you’re engaging the abdominal muscles so when doing a split squat, you have the chance to work on your core twice. That’s what I call a “double win” for a compound exercise.
Muscles Worked for a Split Squat
A basic bodyweight split squat targets the following lower body muscles:
- Quadriceps (front of the thigh)
- Hamstrings (back of the thigh)
- Glutes (muscles in your buttocks)
There’s also an emphasis on engaging the core muscles to help with balance and strengthen the hip flexors to support stability.
There are ways to modify a split squat that are designed to increase the intensity that works all of these muscle groups. I share them a little further below.
Split Squat Benefits
I’ve already coined this exercise as a “double win” compound movement because it targets multiple lower body muscles and works the core. However, there are other benefits that split squats can help with:
Leg muscle definition
Lower risk of injuries
Supports better balance and flexibility
How To Do A Basic Split Squat
The basic bodyweight split squat definitely focuses on your lower body, but I would also add, being fully aware of your upper body will help the performance of this exercise. By making sure your back is straight, shoulders are rolled back, and your gaze is steadily looking forward, you’re positioning your body to perform at its best.
Step-By-Step Guide: Bodyweight Split Squat
- Start off by separating your legs into a split stance, with one foot forward and the other leg back about 2-3 ft apart. Make sure your front knee is directly over the ankle to help stabilize the front foot.
- With your back straight and looking forward, make sure to square your hips and engage your core before lowering into a squat.
- Begin to bend both knees simultaneously to a 90 degree angle while the back heel rises slightly and placing the weight evenly across your toes.
- Your arms should slowly rise upward until both hands touch and meet in front of your chest as you squat.
- Lower down until your back knee is a few inches from the floor, pause of 1-2 seconds.
- To move upward, shift your bodyweight through the front heel to push yourself back up to the starting position.
Repeat the movement 12 times on each leg for 4 rounds
Other Progressive Split Squat Exercises
There are variations of the split squat that are progressively more challenging and require more core activation to help maintain your balance. By adding weights or a step box to the exercise, it supercharges your core and quad activation while supporting muscular balance.
How To Do Split Squats with Dumbbells
Adding weights to your split squat can help intensify core activation and test the strength of your muscular balance. You can start off by using lighter dumbbell weights and increase the weight as you progressively improve your balance and flexibility.
Step-By-Step Guide: Split Squats with Dumbbells
- Grab a dumbbell for each hand and separate your legs into a split stance, with one foot forward and the other leg back about 2-3 ft apart.
- Make sure your front knee is directly over the ankle to help stabilize the front foot.
- With your back straight and looking forward, make sure to square your hips and engage your core before lowering into a squat.
- Bend both knees simultaneously to a 90 degree angle while the back heel rises slightly and placing the weight evenly across your toes.
- Lower down until your back knee is a few inches from the floor, hold for 1-2 seconds.
- Shift your bodyweight through the front heel to push yourself back up to the starting position. Your arms stay down throughout the exercise.
Repeat 10-15 X each Leg = 4 rounds
How To Do A Bulgarian Split Squat
Also known as a single-leg squat or an elevated leg split squat, the Bulgarian split squat targets the same muscle group as a basic split squat, but with an emphasis on the quads. By elevating the back foot, it places more energy to the front leg and intensifies your core muscles to help maintain balance.
Step-By-Step Guide: Bulgarian Squats with Dumbbells
- Grab a step box or a low bench and place it 2-3 feet behind you.
- Holding dumbbell in each hand and separate your legs into a split stance, with one foot forward and place your back foot on top of the box.
- Make sure your front knee is directly over your front ankle to help stabilize the foot, and your back heel is slightly lifted with the weight evenly placed across your toes.
- With your back straight and looking forward, make sure to square your hips and engage your core before lowering into a squat.
- Bend both knees simultaneously to a 90 degree angle until your back knee is a few inches from the floor. Hold for 1-2 seconds.
- To rise up, shift your bodyweight through the front heel to push yourself back up to the starting position. Your arms stay down throughout the exercise.
Repeat 10-15 X each Leg = 4 rounds
Final Takeaway- Split Squats
So there you have it! How to do a split squat to help increase your overall lower body strength by isolating each side of the body. I hope by learning how to do a basic split squat to a more progressive adaptation, like the bulgarian, will not only build muscles in your legs and core, but also motivates you to work your way up to more challenging and intense workouts.
