Split Squat exercise animation (Weiblich)

Split Squat

Zielmuskel
Gluteus Maximus, Quadriceps
Synergistenmuskeln
Adductor Magnus, Soleus
Equipment
Body weight
Körperregion
Hips
Typ
Strength

The split squat is a unilateral lower-body strength exercise that primarily targets the gluteus maximus and quadriceps, with the adductor magnus and soleus contributing as synergists. Performed in a stationary split stance using only body weight, it builds single-leg strength, stability, and balance that transfers directly to athletic movement and everyday function.

Split Squat: So führst du sie aus

  1. 1Stand with your feet hip-width apart, then step one foot roughly two to three feet back, resting on the ball of your rear foot. Your front foot stays flat on the floor.
  2. 2Place your hands on your hips or let them hang at your sides, and set your torso upright with your core lightly braced.
  3. 3Inhale, then lower your body straight down by bending both knees simultaneously.
  4. 4Continue descending until your front thigh is roughly parallel to the floor and your rear knee hovers just above the ground — do not let it make contact.
  5. 5Keep your front knee tracking in line with your second toe throughout the descent, not caving inward or drifting far outside your foot.
  6. 6Press through your front heel to drive back up to the starting position, exhaling as you rise.
  7. 7Complete all reps on one side, then switch legs and repeat for the same number of reps.

Technik-Tipps

  • Keep your torso vertical rather than leaning forward — an upright chest keeps the load on your gluteus maximus and quadriceps and reduces stress on your lower back.
  • Place the majority of your weight through your front foot; the rear foot provides balance and should not be driving the movement.
  • Take a slightly longer stance than feels natural at first — a stance that is too short forces excessive forward travel of the front knee.
  • Think of the movement as a straight vertical drop rather than a forward push; this cue reinforces control and proper knee tracking.
  • Move slowly on the way down, especially as you approach the bottom position — controlled descents build more strength and reduce the risk of losing balance.

Häufige Fehler

  • Letting the front knee collapse inward during the descent, which places stress on the knee joint and reduces gluteus maximus activation.
  • Taking too short a stance, which forces the front knee well past the toes and increases shear force on the knee.
  • Leaning the torso excessively forward, which shifts stress away from the quadriceps and glutes and onto the lower back.
  • Pushing through the toes of the front foot instead of the heel, which limits glute engagement and reduces stability at the bottom.
  • Letting the rear knee drop and contact the ground rather than hovering just above it, which disrupts control and risks impact injury.

Häufig gestellte Fragen

What muscles does the split squat work?

The split squat primarily targets the gluteus maximus and quadriceps. The adductor magnus and soleus act as synergists, assisting with the movement throughout the range of motion.

What is the difference between a split squat and a lunge?

In a split squat your feet remain in a fixed position for the entire set. A lunge involves stepping forward, backward, or to the side with each rep, making it a dynamic movement. The split squat is generally easier to learn and keeps more consistent mechanical tension on the working muscles from rep to rep.

How low should I go in a split squat?

Lower until your front thigh is roughly parallel to the floor and your rear knee hovers an inch or two above the ground. That is the full range of motion for most people. Stop before your rear knee touches down, and only go as deep as you can while keeping your torso upright and your front knee tracking properly.

Should my front knee go past my toes during a split squat?

Some forward travel of the front knee past the toes is normal, especially for people with longer femurs, and is not inherently harmful. What matters is that the knee tracks over your second toe rather than caving inward, and that a too-short stance is not forcing excessive forward travel. Focus on stance length and knee alignment rather than trying to keep the knee behind your toes entirely.

Can I do split squats if I have knee pain?

Many people with knee discomfort can tolerate the split squat by widening their stance, slowing the descent, and checking that the front knee tracks over the second toe without caving. If pain persists or worsens, stop the exercise and consult a qualified health professional before continuing.

Ähnliche Übungen