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
Bulgarian Split Squat Calf Raise
Calf, Calf Strengthening, Ankle, Ankle Stability, Ankle Strengthening, Ankle Plantarflexion, Ankle Plantarflexors, Calves, Gastrocnemius, Soleus, Achilles Tendon, Achilles, Knee Isometric Exercise, Quadriceps, Quadriceps Femoris, Knee Stability
Bulgarian Split Squat Calf Raise
Calf, Calf Strengthening, Ankle, Ankle Stability, Ankle Strengthening, Ankle Plantarflexion, Ankle Plantarflexors, Calves, Gastrocnemius, Soleus, Achilles Tendon, Achilles, Knee Isometric Exercise, Quadriceps, Quadriceps Femoris, Knee Stability
Calf, Calf Strengthening, Ankle, Ankle Stability, Ankle Strengthening, Ankle Plantarflexion, Ankle Plantarflexors, Calves, Gastrocnemius, Soleus, Achilles Tendon, Achilles, Knee Isometric Exercise, Quadriceps, Quadriceps Femoris, Knee Stability
RNT Adductor Bulgarian Split Squat
RNT, Reactive Neuromuscular Training, Knee Stability, Hip Adductor, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineus, Knee Extension, Knee Extensor, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Semitendinosus, Semimembranosus, Rectus Femoris
RNT Adductor Bulgarian Split Squat
RNT, Reactive Neuromuscular Training, Knee Stability, Hip Adductor, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineus, Knee Extension, Knee Extensor, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Semitendinosus, Semimembranosus, Rectus Femoris
RNT, Reactive Neuromuscular Training, Knee Stability, Hip Adductor, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineus, Knee Extension, Knee Extensor, Quads, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Semitendinosus, Semimembranosus, Rectus Femoris
Clock Lunge
Knee, Knee Strengthening, Quadriceps, Quadriceps Strengthening, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Knee Extension, Knee Extensor, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor
Clock Lunge
Knee, Knee Strengthening, Quadriceps, Quadriceps Strengthening, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Knee Extension, Knee Extensor, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor
Knee, Knee Strengthening, Quadriceps, Quadriceps Strengthening, Quads, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Knee Extension, Knee Extensor, Gluteus Maximus, Gluteus Medius, Hip Extension, Hip Extensor
Banded B-Stance Squat
Squat, Knee, Knee Strengthening, Hip, Hip Strengthening, Quads, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus
Banded B-Stance Squat
Squat, Knee, Knee Strengthening, Hip, Hip Strengthening, Quads, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus
Squat, Knee, Knee Strengthening, Hip, Hip Strengthening, Quads, Quadriceps, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Knee Extension, Knee Extensor, Hip Extension, Hip Extensor, Gluteus Maximus
Twist Bulgarian Split Squat
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Twist Bulgarian Split Squat
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
Split Squat, Hip, Hip Extensor, Hip Extension, Hip Strengthening, Knee Extension, Knee Extensor, Knee Strengthening, Glute Strengthening, Gluteus Maximus, Gluteus Medius, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis
RNT Abduction Bulgarian Split Squat
RNT, Knee Stability, Knee, Hip Abduction, Hip Abductor, Gluteus Maximus, Gluteus Medius, ITB, TFL, Iliotibial Band, Tensor Fascia Latae, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
RNT Abduction Bulgarian Split Squat
RNT, Knee Stability, Knee, Hip Abduction, Hip Abductor, Gluteus Maximus, Gluteus Medius, ITB, TFL, Iliotibial Band, Tensor Fascia Latae, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
RNT, Knee Stability, Knee, Hip Abduction, Hip Abductor, Gluteus Maximus, Gluteus Medius, ITB, TFL, Iliotibial Band, Tensor Fascia Latae, Quadriceps, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris
Couch Leg Extension
Knee, Knee Extension, Knee Extensor, Knee End Range Strengthening, Knee Isometric Exercise, Knee Strengthening, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Stability Ball
Couch Leg Extension
Knee, Knee Extension, Knee Extensor, Knee End Range Strengthening, Knee Isometric Exercise, Knee Strengthening, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Stability Ball
Knee, Knee Extension, Knee Extensor, Knee End Range Strengthening, Knee Isometric Exercise, Knee Strengthening, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Stability Ball
Swiss Ball Isometric Leg Extension
Knee, Knee Extensor, Knee Extension, Knee Strengthening, Knee Isometric Exercise, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Stability Ball
Swiss Ball Isometric Leg Extension
Knee, Knee Extensor, Knee Extension, Knee Strengthening, Knee Isometric Exercise, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Stability Ball
Knee, Knee Extensor, Knee Extension, Knee Strengthening, Knee Isometric Exercise, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Quadriceps Tendon, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Patellar Tendon, Stability Ball
Captain Morgan
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Captain Morgan
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Knee, Knee Extension, Knee Extensor, Knee Stability, Quadriceps, Quadriceps Femoris, Quadriceps Strengthening, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, ITB, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, Hip Abduction, Hip Abductor, Stability Ball
Seated Knee Extension Isometric
Knee, Knee Extension, Knee Extensor, Knee Isometric Exercise, Quadriceps, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Knee Strengthening, Knee Stability
Seated Knee Extension Isometric
Knee, Knee Extension, Knee Extensor, Knee Isometric Exercise, Quadriceps, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Knee Strengthening, Knee Stability
Knee, Knee Extension, Knee Extensor, Knee Isometric Exercise, Quadriceps, Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis Oblique, Vastus Medialis, Knee Strengthening, Knee Stability
David Song
Previous

Adduction Leg Lift
Next

Banded Squat