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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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