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Lunge and split squat

Gym (men) / Popular

Single-leg strength with lunges and split squats.

What coaches agree on

  • Setting your working foot farther forward lengthens the stance and shifts emphasis to the glutes and hamstrings, while a shorter stance keeps more emphasis on the quads.
  • Lower all the way down until your back knee is close to or lightly touching the floor, going as deep as your current hip and ankle mobility allows.
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  • Keep most of your body weight on the front leg, which does the work, while the back leg is there only for balance.

Common mistakes

  • Rocking the hips and torso forward and back through the rep, like an escalator, instead of moving straight up and down like an elevator.
  • Letting the front knee cave inward instead of tracking in line with the toes.
  • Using a bench or box that's too tall for the rear foot in a Bulgarian split squat, which overstretches the hip flexor of the trailing leg rather than loading the working leg.
Fix your form: split squats
Intermediate

Fix your form: split squats

Coach's take: One of the most complete split squat tutorials available - precise and well structured.

3.8
Bulgarian Split Squat
Intermediate

Bulgarian Split Squat

Coach's take: Sharp, specific corrections that go beyond generic tips.

3.5
Split Squat vs Lunge
Intermediate

Split Squat vs Lunge

Coach's take: Useful clinical angle, a bit less polished than the best comparisons in this batch.

2.9