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Static Split Squat

A stationary split stance squat. The simplest single-leg builder — no balance demand from stepping, so you can load it heavier and grind reps.

BeginnerBodyweight / dumbbells3 × 8–12/side
Static Split Squat demonstration thumbnail — Static Split Squat - Modern Woman's Guide to Strength Training
QuadsBodyweight / dumbbells

Static Split Squat

Demo · Girls Gone Strong | Women's Health & Fitness

Verified Static Split Squat demonstration by Girls Gone Strong | Women's Health & Fitness. Click to play.

How to do the Static Split Squat

  1. 1Feet hip-width apart front to back
  2. 2Back knee lowers straight down
  3. 3Front heel stays glued down
  4. 4Torso upright for quad bias

Benefits of the Static Split Squat

  • Builds strength and size in the quads through a full, controlled range of motion
  • Also trains glutes, adductors as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services