Split Squat

Knee
Written By David Song

STATIONARY LUNGES

This is a basic split squat exercise also known as stationary lunges. Start by planting both the lead and trail leg in position by bending both knees to 90 degrees. Complete a split squat by extending the front knee to raise the body up to a split stand position.

Muscles Involved:

  • Quadriceps

Related Conditions:

  • Strength and Conditioning / Strength Training

  • Patellar Tendinitis / Quadriceps Tendinitis

  • Quadriceps Strain

  • Patellofemoral Pain Syndrome

  • ITB Syndrome

  • Knee Meniscus Tear

  • ACL / PCL / MCL / LCL Tear

Related Exercises

Featured
Assisted Bulgarian Split Squat
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Gluteus Maximus, Hip Extension, Hip Extensor
Assisted Bulgarian Split Squat
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Gluteus Maximus, Hip Extension, Hip Extensor
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Gluteus Maximus, Hip Extension, Hip Extensor
Assisted Dumbbell Step Up
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Gluteus Maximus, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor
Assisted Dumbbell Step Up
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Gluteus Maximus, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor
Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Rectus Femoris, Gluteus Maximus, Knee, Knee Extension, Knee Extensor, Hip, Hip Extension, Hip Extensor
Assisted Step Up
Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Glute Strengthening, Gluteus Maximus, Quadriceps, Quadriceps Femoris, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Quads
Assisted Step Up
Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Glute Strengthening, Gluteus Maximus, Quadriceps, Quadriceps Femoris, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Quads
Knee, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Glute Strengthening, Gluteus Maximus, Quadriceps, Quadriceps Femoris, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Vastus Medialis Oblique, Knee Strengthening, Quads
Air Sit Calf Raise
Calves, Calf, Calf Strengthening, Achilles, Achilles Tendon, Gastrocnemius, Soleus, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Quadriceps, Knee Stability, Ankle Strengthening, Ankle
Air Sit Calf Raise
Calves, Calf, Calf Strengthening, Achilles, Achilles Tendon, Gastrocnemius, Soleus, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Quadriceps, Knee Stability, Ankle Strengthening, Ankle
Calves, Calf, Calf Strengthening, Achilles, Achilles Tendon, Gastrocnemius, Soleus, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Quadriceps, Knee Stability, Ankle Strengthening, Ankle
Floor Taps
Calves, Ankle Proprioception, Ankle, Knee Proprioception, Hip Proprioception, Hip Stability, Knee Stability, Ankle Stability, Quadriceps, Gluteus Medius
Floor Taps
Calves, Ankle Proprioception, Ankle, Knee Proprioception, Hip Proprioception, Hip Stability, Knee Stability, Ankle Stability, Quadriceps, Gluteus Medius
Calves, Ankle Proprioception, Ankle, Knee Proprioception, Hip Proprioception, Hip Stability, Knee Stability, Ankle Stability, Quadriceps, Gluteus Medius
Dumbbell Bulgarian Split Squat
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Knee, Hip, Hamstrings, Hamstring Strengthening, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening
Dumbbell Bulgarian Split Squat
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Knee, Hip, Hamstrings, Hamstring Strengthening, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening
Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor, Knee Extension, Knee Extensor, Knee, Hip, Hamstrings, Hamstring Strengthening, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening
Weighted Wall Sit
Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quads, Knee Isometric Exercise, Squat
Weighted Wall Sit
Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quads, Knee Isometric Exercise, Squat
Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Quadriceps Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Tendon, Quads, Knee Isometric Exercise, Squat
Single Leg Wall Sit
Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Knee, Knee Isometric Exercise, Squat
Single Leg Wall Sit
Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Knee, Knee Isometric Exercise, Squat
Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Patellar Tendon, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Knee, Knee Isometric Exercise, Squat
Heel Raise Wall Sit
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Heel Raise Wall Sit
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Ankle Plantarflexion, Ankle Plantarflexors, Achilles, Achilles Tendon, Calves, Gastrocnemius, Soleus, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Knee Extension, Knee Extensor, Knee Isometric Exercise, Ankle Isometric Exercise, Squat
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Zombie Squat
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
Squat, Knee Extension, Knee Extensor, Quadratus Femoris, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Quadriceps Tendon, Hip Extension, Hip Extensor, Gluteus Maximus, TVA, Transversus Abdominis
David Song
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Banded Squat