A split squat is one of the safest single-leg exercises for men over 40. Stand in a long split stance, both feet facing forward and hip width apart, then lower straight down until your back knee almost touches the floor and your front shin is roughly vertical or slightly forward. Push up through your front foot. Your feet don’t move between reps, which makes it easier to control than a lunge.
What it does for you
The split squat builds the quads and glutes of the front leg, and stretches the hip flexor of the back leg, which tightens up from hours of sitting. Working one leg at a time evens out side-to-side differences and puts far less load on your spine than a barbell squat for the same leg effort.
It’s also a balance and knee-control exercise. For men with knees that are a bit unreliable, it’s often the lower-body lift that feels best.
Finding your stance
The easiest way to set it is from the floor. Kneel with your back knee down and your front foot flat, front shin vertical. Your back toes are tucked under. That’s your stance. Now stand up without moving your feet. Feet should be about hip width apart side to side, like standing on two railway tracks, not a tightrope.
The movement
- Hold dumbbells at your sides or keep your hands on your hips to start.
- Stand tall, torso slightly forward, weight mostly through the front foot’s whole sole.
- Bend both knees and lower straight down, as if your body is in an elevator.
- Stop when your back knee is just above the floor. A folded mat or pad underneath helps.
- Push through your front heel and midfoot to rise.
- Stop just short of locking the front knee, then go again.
- Do all your reps on one leg before switching.
Where it goes wrong
- Feet in a line. Narrow stance, wobbly reps. Widen to hip width side to side.
- Stance too short. The front heel lifts and the knee shoots forward. Take a longer step and re-check it from the kneeling position.
- Pushing off the back foot. The back leg is there for balance; the front leg should do most of the work. Lift your back heel high and keep the pressure on the front foot.
- Front knee caving in. Slow down, lighten up and keep the knee pointing over the second toe.
Sets and reps
| Goal | Sets × reps per leg | Load | Rest |
|---|---|---|---|
| Beginner | 2–3 × 8 | Bodyweight, hand on a wall for balance | 60 s |
| Strength | 4 × 6 | Heavy dumbbells or a barbell | 2 min |
| Muscle | 3 × 10–12 | Moderate dumbbells, 3-second lower | 90 s |
Single-leg work is draining. Rest briefly between legs and fully between sets.
Variations and knee-friendly options
| Option | Effect |
|---|---|
| Hand on a wall or rack | Easier; removes the balance problem |
| Shortened range, back knee to a stacked pad | Easier on sore knees |
| Front foot raised on a small plate | Harder; more range for the front hip and knee |
| Bulgarian split squat | Harder; back foot on a bench |
| Reverse lunge | More dynamic; trains stepping and stopping |
| Step-up | Less knee bend at the bottom; great for stiff knees |
If your back knee hurts on the floor, use a cushion. If your front knee hurts, shorten the depth and lean your torso forward slightly, which moves more load to the hip.
Plans that use the split squat
You’ll find split squats in the knee friendly leg workout, the dumbbell workout and the muscle building program. They pair well with a goblet squat or a hinge on the same day. If you want a plan with the progressions already scheduled, see the DIY programs.
Questions people also ask
Is a split squat the same as a lunge?
No. In a split squat your feet stay planted for the whole set and you move straight up and down. A lunge has you step in or out on each rep, which adds balance and deceleration.
Should my front knee go past my toes?
It can, a little, and that's normal. What matters is that the front heel stays down and the knee tracks in line with your toes rather than caving inward.
Which leg should I start with?
Start with your weaker or less coordinated leg, and match that rep count on the stronger side.
Is the Bulgarian split squat better?
It's harder, because the back foot is raised on a bench. Learn the regular split squat first, then move to the Bulgarian version once you can do 3 sets of 10 per leg with good balance.