The Benefits of Split Squats: Build Strength, Balance & Mobility with One Powerful Exercise
When it comes to lower-body strength, most people immediately think of barbell squats or leg presses—but one of the most functional, joint-friendly exercises you can do is the split squat. At BBCT, we regularly prescribe this movement to clients because the benefits of split squats go far beyond just building stronger legs. From improved balance to reduced injury risk, this single-leg movement is a game-changer.
What Is a Split Squat?
A split squat is a unilateral (single-leg) exercise performed in a stationary lunge position. Unlike traditional lunges, your feet stay planted as you lower and raise your body—placing greater emphasis on control, stability, and joint alignment. Variations include bodyweight, dumbbell, kettlebell, and Bulgarian split squats (rear foot elevated).
Let’s go over the front foot elevated split squat. Many people get this exercise confused with a lunge, but execution is quite different when done correctly.
The split squat is best used in the general preparation phase of a workout program. It is typically a staple movement during the first 8 weeks of a personalized program. When properly executed, the benefits of this exercise are tremendous. It’s one the few movements that increases mobility and strength, while also addressing muscle imbalances. Additionally, with all the possible variations that come along with this exercise, it can be done safely regardless of age, limitations, and capabilities.
Unlike the lunge, a split squat is done in a controlled manner where the eccentric movement of the exercise is done using a 3-5s contraction. This controlled eccentric movement challenges your strength deficits, which directly improves balance, as optimal balance is a function of strength. Finally, the eccentric part of the exercise has also been shown to offset age related sarcopenia (loss of muscle cells), which is beneficial to everyone.
I provided a short video below on proper execution of a split squat. I hope you enjoy it as much as I did creating it.
Key Benefits of Split Squats
1. Improves Strength Imbalances
Because the split squat isolates each leg independently, it exposes and corrects strength differences between your dominant and non-dominant sides, reducing the risk of compensation and injury.
2. Enhances Balance and Core Stability
Maintaining proper form in a split squat demands focus, coordination, and core activation. This makes it a powerful tool for improving posture, control, and athletic performance, especially as we age.
3. Builds Stronger, More Functional Legs
Split squats target the quads, glutes, hamstrings, and hip stabilizers, helping you build functional strength for everyday tasks and fitness goals.
4. Joint-Friendly for Knees and Hips
When coached with proper form, split squats allow for joint-friendly loading that strengthens tendons and ligaments without over-compressing the spine or knees. That’s why it’s ideal for older adults or anyone recovering from injury.
5. Easy to Scale for All Fitness Levels
Split squats can be performed with bodyweight or loaded with dumbbells, kettlebells, or even tempo variations—making them ideal for beginners and advanced lifters alike.
Why We Use Split Squats at Body by Choice Training
At Body by Choice Training, we tailor split squats to fit your goals—whether you’re building strength, managing knee pain, or preparing for outdoor activities or sports that demand power and balance.
We coach:
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Correct form and depth based on your mobility
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Progressive loading strategies
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Tempo and pause variations to enhance stability and control
The split squat is more than a leg exercise—it’s a functional movement pattern that builds a foundation for lifelong strength and mobility.
Train Smarter in Grand Rapids with Split Squats
If you’re in Grand Rapids, Cascade, Ada, East Grand Rapids, or Forest Hills, we can help you experience the true benefits of split squats with expert coaching and custom programming. Whether you’re new to strength training or an active adult looking to move better and feel stronger, Body by Choice Training has the knowledge and systems to help you thrive.
Contact us today to learn how split squats can be part of a safer, smarter training plan that helps you live a stronger life.
