Static Split Squat

SquatBW

A stationary lunge stance (both feet on the ground, one forward one back) performed for reps without stepping — the foundational unilateral squat pattern and regression to Bulgarian split squat and walking lunge.

Demo: Exercise Demo

Sets

3

Reps

10-12 per side

Rest

1 min

Contraindications

Low risk — a good starting point for those with knee sensitivity, as depth and stance can be easily regressed.

Setup

Step into a staggered stance, rear heel lifted, feet on tram-tracks (not a tightrope stance).

Execution

  1. 1Lower the back knee straight down toward the floor
  2. 2Keep torso upright
  3. 3Front knee tracks over the toes
  4. 4Reach a comfortable depth without the back knee slamming down
  5. 5Drive through the front foot to return to the start

Key cues

  • Drop straight down, don't lunge forward
  • Chest up
  • Front heel stays flat
  • Back knee lightly kisses the floor
  • Even weight distribution on the front foot

Common faults

  • Stance too narrow, causing balance issues
  • Front knee caving inward
  • Torso leaning too far forward
  • Bouncing the back knee off the floor
  • Uneven weight distribution favoring the toes

Tweaks

  • Hold dumbbells at the sides for load
  • Add a pause at the bottom
  • Elevate the front foot slightly for more range

Progressions

Bulgarian Split Squat - BodyweightWalking Lunge

Muscles

Primary: Quadriceps, Gluteus Maximus

Secondary: Hamstrings, Adductors, Core

Notes

The static split squat is the direct regression for all single-leg squat patterns in this catalog.

Sources

Attribution: Squat University / Dr. Aaron Horschig