Reviewed exercise · beginner

Bodyweight Split Squat

A secondary lunge movement for quadriceps, glutes.

Equipment

bodyweight

Typical range

8–20 reps

Also trains

hamstrings

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Set a stable split stance, lower vertically, then stand through the front foot.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Keep the pelvis square.
• Use a repeatable, pain-free range.

Common mistakes

• Using a stance too narrow to balance.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.