Split Squat Form, Muscles Worked, Variations For Glutes & Quad

Listen to the post, Split Squat Form, Muscles Worked, Variations For Glutes & Quad, on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!

How To Do A Split Squat Correctly

On today’s episode of Live Lean TV, I’m sharing an ultimate guide to the split squat, including the correct form, muscles worked, and the best variations for glutes and quad growth.

If you’ve ever wondered which split squat set up, foot placement, or equipment is best for your specific goals, you’re in the right place.

To be respectful of your time, I’ve included jump links to each section in the table of contents below.

Table Of Contents – Jump To Links

Split Squat Muscles Worked

Want to build bigger quads, stronger glutes, and a rock solid core?

The split squat is your answer.

Primary Muscles Worked

• Quadriceps
• Glutes (Gluteus Maximus)

Secondary Muscles Worked

• Hamstrings
• Adductors
• Calves (Gastrocnemius & Soleus)
• Core (Rectus Abdominis & Obliques)

The split squat is a squat movement that primarily targets the muscles in the quadriceps and the gluteus maximus in the glutes.

This makes it a great exercise for building strong, defined thighs and glutes since the quadriceps are the main drivers of knee extension, while the glutes are key for hip extension and power.

The secondary muscles worked include the muscles in the hamstrings, adductors, calves, and core.

Your hamstrings assist with hip stabilization and control during the movement, while the gastrocnemius and soleus muscles in the calves help with balance and ankle stability.

The inner thigh muscles, called the adductors, also help stabilize your legs and hips, especially during the lowering of the movement.

Lastly, since the split squat is a unilateral exercise, your core muscles, including the rectus abdominis and obliques, need to work harder to keep your torso stable.

Split Squat vs. Lunge

Split squat vs. lunge, what’s the real difference?

Let’s break it down.

The split squat is a stationary exercise where both feet stay planted, with one leg forward and the other back.

You then move your body straight up and down vertically.

On the other hand, the lunge involves stepping forward, backward, or laterally, making it a more dynamic movement.

Both are excellent for lower body strength, but the split squat provides more stability, while lunges require more core and coordination.

If you’re looking for a more stable movement with more muscle activation, the split squat is ideal.

However, if you prefer a more dynamic movement to improve coordination and balance, the lunge may be ideal for you.

For beginners, the split squat is often the better option because it provides more stability and allows for controlled movement, making it easier to learn proper form.

Split Squat vs. Bulgarian Split Squat

Split squat vs. Bulgarian split squat, what’s the difference, and which one should you choose?

The main difference between the split squat and the Bulgarian split squat is that in the Bulgarian version, the rear foot is elevated on a bench, which increases the range of motion and places greater emphasis on the glutes and quads.

This makes it more challenging and can better target the glutes and hips, while also improving balance and stability.

The bulgarian split split is perfect for intermediate to advanced lifters who want to increase intensity and range of motion.

The regular split squat is ideal for beginners, as it offers more stability and a more straightforward movement.

6 Split Squat Variations

Want to take your split squat training to the next level?

Here are 6 split squat variations to try, starting with beginner, then moving into more advanced alternatives.

1. Split Squat

The split squat is a stationary exercise that targets the quads, glutes, and hamstrings.

Split Squat Variations:

• Bodyweight Split Squat
• Dumbbell Split Squat
• Barbell Split Squat
• Kettlebell Split Squat
• Smith Machine Split Squat
• Resistance Band Split Squat

2. Front Foot Elevated Split Squat

The front foot elevated split squat elevates the front foot to increase the range of motion, thus targeting the quads more intensely.

Front Foot Elevated Split Squat Variations:

• Front Foot Elevated Bodyweight Split Squat
• Front Foot Elevated Dumbbell Split Squat
• Front Foot Elevated Barbell Split Squat
• Front Foot Elevated Kettlebell Split Squat
• Front Foot Elevated Smith Machine Split Squat
• Front Foot Elevated Resistance Band Split Squat

3. Split Squat Iso Hold

The split squat iso hold is a static hold at the bottom of the split squat to increase time under tension and build endurance.

Split Squat Iso Hold Variations:

• Bodyweight Split Squat Iso Hold
• Dumbbell Split Squat Iso Hold
• Barbell Split Squat Iso Hold
• Kettlebell Split Squat Iso Hold
• Smith Machine Split Squat Iso Hold

4. ATG Split Squat

The ATG split squat is a deep version that increases range of motion and focuses on the full stretch of the quads and glutes.

ATG Split Squat Variations:

• Bodyweight ATG Split Squat
• Dumbbell ATG Split Squat
• Barbell ATG Split Squat
• Kettlebell ATG Split Squat

5. Split Squat Jumps

Split squat jumps are a plyometric version that adds explosive power and increases heart rate.

Split Squat Jumps Variations:

• Bodyweight Split Squat Jumps
• Dumbbell Split Squat Jumps
• Barbell Split Squat Jumps
• Kettlebell Split Squat Jumps

6. Bulgarian Split Squat

The bulgarian split squat elevates the rear foot on a bench for greater depth and glute focus.

Bulgarian Split Squat Variations:

• Bodyweight Bulgarian Split Squat
• Dumbbell Bulgarian Split Squat
• Barbell Bulgarian Split Squat
• Kettlebell Bulgarian Split Squat
• Resistance Band Bulgarian Split Squat

Barbell Split Squats vs Dumbbell vs Kettlebell

Which equipment is best for split squats: the barbell, dumbbell, or kettlebell?

Here are the pros and cons of each.

Dumbbells And Kettlebells

• Pros: Safe way to add resistance without loading your spine.
• Cons: Grip strength may fail before hitting muscle failure in your quadriceps and glutes.

Barbell

• Pros: Allows heavy loading directly to the quadriceps and glutes, thus making it great for strength and muscle growth.
• Cons: Requires better technique and a squat rack.

Smith Machine

• Pros: Provides stability, making it safer for heavy lifting and muscle growth, without worrying about balance.
• Cons: Fixed bar path limits core activation.

Resistance Band

• Pros: Portable and low impact.
• Cons: Limited resistance for advanced lifters.

If you’re an advanced lifter looking to isolate and grow your lower body, go with the smith machine split squat.

If you’re looking to build overall functional strength and size, go with the barbell split squat.

Or if you’re a beginner, looking to add extra weight, start by using dumbbells.

Split Squats Form For Glutes vs Quads Focus

Want to target your glutes more than your quads, or vice versa, with split squats?

Here’s how to adjust your form.

To focus on your quads, keep your torso more upright, with your front knee tracking over your toes as you lower your body.

A shorter foot stance of 2-3 feet increases knee flexion, which shifts more emphasis to the quads.

This knee-dominant motion places more tension on the quadriceps, while the more vertical torso set up, creates less glute involvement, with more emphasis on the quads.

For glute activation, lean your torso slightly forward and make sure your back knee drops straight down.

A longer foot stance of 3-4 feet increases hip flexion, which shifts more emphasis to the glutes.

This hip-dominant movement shifts the workload to the glutes and hamstrings.

To deepen the glute stretch, use a deeper range of motion by bringing the back knee closer to the ground.

Best Split Squat Variation For Your Goal

Here’s the best split squat variation for each goal:

Best Split Squat For Glutes

• Smith Machine Bulgarian Split Squat

The elevated rear foot helps emphasize hip extension and works the glutes through a deep range of motion.

The smith machine helps to stabilize the movement thus isolating the glutes for maximum tension.

Best Split Squat For Quads

• Smith Machine Front Elevated Split Squat

Elevating the front foot increases the knee flexion and activates the quads more effectively.

The smith machine helps to stabilize the movement thus isolating the quads for maximum tension.

Best Split Squat For Hamstrings

• Dumbbell ATG Split Squat

The deep knee bend and hip extension targets the hamstrings, improving flexibility and strength.

Best Split Squat For Beginners

• Bodyweight Split Squat

A bodyweight split squat helps beginners master form and balance before adding resistance.

Best Split Squat For Knee Pain

• Split Squat Iso Hold

The iso hold reduces joint impact, providing muscle activation without excessive strain on the knees.

Depending on the injury, use bodyweight or light dumbbells.

Best Split Squat For Athletes

• Barbell Bulgarian Split Squat

Using a barbell helps build functional strength, stability, and mobility, which are essential for athletic performance.

Best Split Squat For Vertical Jump

• Dumbbell Bulgarian Split Squat

This variation helps improve vertical power by increasing quad activation and range of motion.

Best Split Squat For Runners

• Dumbbell ATG Split Squat

Focuses on hamstring flexibility and mobility, which is key for running performance and injury prevention.

Best Split Squat For Women

• Smith Machine Bulgarian Split Squat

Targets the glutes and legs, making it ideal for building strength and toning the lower body.

Best Split Squat For Speed

• Split Squat Jumps

This explosive variation enhances lower body power, agility, and speed by incorporating plyometrics.

Question Of The Day

Let me know in the comments:

• What’s your favorite split squat variation?
• Which exercise would you like me to do a deep dive on next?

If you found this video helpful, click the social media buttons to share it with your friends and subscribe to our Live Lean TV YouTube channel for more health and fitness tips.

If you made it to the end of this post, don’t stop your learning now, go check out this post where I share the Best Exercises To Boost Testosterone Naturally For Men.

Keep Living Lean.