Alternating Split Squat
Alternating split squat that builds single-leg strength, balance, and lower-body endurance.
LegsIntermediateStrengthLunge
At a glance
| Muscles worked | Primary: quads & glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Lunge |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Stand in a split stance with one foot forward.
- Lower until the back knee nearly touches the floor.
- Drive through the front heel to stand and immediately switch legs.
- Keep the torso upright and core braced.
- Continue alternating for the desired reps.
Coaching tips
Benefits
Alternating split squat that builds single-leg strength, balance, and lower-body endurance.
Common mistakes
Avoid letting the front knee cave or the torso lean excessively.
Make it harder
Add dumbbells or increase depth.
Make it easier
Perform stationary split squats or reduce range.
Breathing
Inhale as you lower, exhale as you drive up.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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