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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Split Squat

Also called Static lunge

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Quads

Also glutes

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Long stance, both feet pointing forward
  2. 2Drop the back knee straight down
  3. 3Push through the front foot to stand

Most common mistake

A stance so short that the front heel lifts.

Watch a demo
A
For quads
#13 of 33
See the full list →
Research
75
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 75
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%4/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AFront-Foot-Elevated Split SquatDumbbell

Takes

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