How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the split squat in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Split Squat: how to do it and muscles worked

The split squat mainly works your quadriceps and glutes. You need dumbbells.

Muscles worked

Main

How to do the split squat

1
Stand in a staggered stance, one foot a big step ahead of the other, holding dumbbells at your sides. Keep your torso tall and your back heel lifted.
2
Bend both knees to lower your back knee toward the floor, keeping your front shin nearly vertical. Push through your front foot to stand back up.
3
Lower over 2 seconds, breathing in on the way down and out as you rise. Keep your feet in place the whole set.

Form tip: Do not let your front knee collapse inward or your torso lean forward; do all reps on one leg before switching.

Common questions

Which muscles does the split squat work?: The split squat mainly works your quadriceps and glutes.
What equipment do I need for the split squat?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the split squat in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.