Liftworthy
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Liftworthy

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

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  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
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Research
75
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 75
Target tensionStrong
Loaded stretchStrong
ProgressionStrong
Low costStrong

A deep single-leg knee bend with simple loading. Balance limits it a little at first.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

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

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