Are You Doing Split Squats Correctly? — Key Takeaways
Use a shoulder-width stance with a soft knee lockout, rib cage down, and rear knee nearly touching the ground each rep to maximize glute engagement and consistent progressive overload in the split squat.
Key takeaways
Feet shoulder-width apart is the optimal split squat stance—narrower or wider both fail
Feet shoulder-width apart is the optimal split squat stance—narrower or wider both fail
- Narrow stance makes balance hard as weight increases
- Wide stance overstretches hip flexors and forces anterior pelvic tilt
Rear foot elevation above knee height ruins pelvic position in split squats
Rear foot elevation above knee height ruins pelvic position in split squats
- Hip flexor stretch becomes too extreme, forcing anterior tilt
- Keep elevation at shin height or lower to maintain posterior tilt
Soft lockout at the knee—never fully straighten—maintains tension and balance in split squats
Soft lockout at the knee—never fully straighten—maintains tension and balance in split squats
- Full knee extension makes balance and rep-to-rep consistency harder
- A soft bend keeps muscles under constant tension throughout the set
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In this video
- 1mSplit Squat Basics and Stance
- 2mFoot Placement and Balance
- 2mKnee Tracking and Pelvic Position
- 3mRear Foot Elevated Variation
- 3mCommon Errors: Narrow Stance and Knee Valgus
- 4mCommon Errors: Anterior Tilt and Knee Lockout
- 5mRange of Motion Standards
- 5mHybrid Calisthenics Program Promo
“The purpose of the rear leg is to aid in balance and stability. You should try and use it as little as possible.”
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