The split squat builds single-leg strength and balance for stairs and walking. Learn setup, steps, mistakes, easier versions and reps for adults over 40.
A split squat is a squat with your feet staggered, one forward and one back, that stay in place while you lower and rise. It builds strength one leg at a time and trains the balance needed for stairs, kerbs and walking. For adults over 40, start with 2 sets of 6 to 8 reps per leg, twice a week, holding a support.
Why is the split squat worth learning?
Daily movement is mostly single-leg, because each step puts your weight on one leg. Climbing the stairs at an LRT station, stepping off a kerb or getting into a taxi all depend on one leg at a time. Training both legs together can hide a weaker side, and the split squat shows it quickly.
Exercise that combines balance and strength training reduces falls in community-dwelling older adults, according to a Cochrane review by Sherrington and colleagues. Resistance training is also recommended by the WHO on at least two days a week.
The split squat is steadier than a lunge, because you do not have to step, and easier on the knee than a short, deep lunge. Research on lunge mechanics shows that a longer step reduces patellofemoral joint force compared with a short step, which is why stance length matters.
What do you need to set up?
- A wall, kitchen counter or sturdy chair to hold at first.
- Flat shoes with grip. Avoid wet tiles and loose sandals.
- A mat or folded towel under the back knee if the floor is hard.
- Optional: two light dumbbells (2 to 6 kg) later on.
How do you do a split squat step by step?
- Take the stance. Step one foot forward about a long stride, roughly 60 to 90 cm, and keep the back heel lifted with the ball of the foot on the floor. Feet stay hip-width apart side to side, like train tracks, not on a tightrope.
- Stand tall. Hold the support lightly. Hips and shoulders are square.
- Lower. Bend both knees and drop straight down, as if on an elevator. Your back knee moves toward the floor.
- Depth. Stop when the front thigh is near parallel, or higher if comfortable. The back knee should hover a hand’s width from the floor.
- Check the front knee. It should track over the second toe, with the front heel flat.
- Rise. Push through the whole front foot and straighten both legs.
Do all reps on one side, rest, then switch. Take 2 seconds to go down and 1 second up.
What are the common mistakes?
| Mistake | Fix |
|---|---|
| Stance too short, front knee far past toes | Lengthen the stride |
| Stance too long, feels overstretched | Shorten the stride slightly |
| Feet on a tightrope line | Keep them hip-width apart |
| Leaning forward with a rounded back | Keep the chest tall |
| Front heel lifting | Shift weight to the whole front foot |
| Knee collapsing inward | Think “knee over second toe”, use a lighter range |
| Bouncing off the bottom | Slow down and pause for 1 second |
What are easier and harder versions?
Easier
- Hold a counter with both hands and do half-depth reps.
- Reverse the position and use a chair behind you to touch the back knee for guidance.
- Try a mini split squat, lowering only a few centimetres.
Harder
- Hold a dumbbell in each hand at your sides.
- Raise the front foot on a low step, or the rear foot on a bench (rear-foot elevated split squat) once balanced.
- Add a 3 second lowering phase.
- Progress to walking lunges and the standard lunge.
If you struggle with the stance itself, build up with the single-leg stand and step-ups. The goblet squat pairs well as a bilateral exercise.
What sets and reps should adults over 40 use?
The NSCA position statement supports progressive resistance training for older adults, increasing the load gradually.
- Beginner: 2 sets of 6 to 8 reps per leg, 2 days a week, 60 to 90 seconds of rest, supported.
- Intermediate: 3 sets of 8 to 12 per leg, unsupported or with light dumbbells.
- Progression: add reps first, then a little weight.
Leave 48 hours between sessions. Expect some thigh and glute soreness in the first week. See sets, reps and rest for older adults and balance and stability training.
Who should check with a doctor first?
Check with a doctor or physiotherapist if you have:
- knee or hip replacement, or surgery in the last 6 months
- diagnosed knee osteoarthritis with frequent swelling, or meniscus or ligament injury
- dizziness, vertigo or frequent falls
- osteoporosis with fractures
- heart or lung disease, or uncontrolled blood pressure
Our guides on exercise for knee osteoarthritis and reducing fall risk at home give more context.
When should you stop?
Stop for chest pain, fainting, sharp or catching knee pain, a knee that gives way, new swelling, or hip pain that radiates to the groin. Burning in the thighs is expected. Sharp pain is not.
Check your leg strength with the chair stand norms tool and find other movements in the exercise library.
Key takeaways
- The split squat trains one leg at a time with a stable stance, so it builds strength and balance together.
- Use a long enough stride, keep your feet hip-width apart and lower straight down with your chest tall.
- Start with a support and half depth: 2 sets of 6 to 8 reps per leg, twice a week.
- Progress by adding reps, then light dumbbells, then a lunge.
- Check with a doctor first after joint replacement or for dizziness, and stop for sharp knee pain or giving way.