Legs · Bodyweight
Split Squat a Padded Stool Supported
How to do the split squat a padded stool supported, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand in a staggered stance with the top of your rear foot resting on a padded stool behind you. Lower straight down by bending the front knee until the thigh is near parallel, then drive back up through the front heel.
- 1Feel the front quad and glute do the work
- 2Drop straight down, not forward
- 3Drive up through the front heel
Common mistakes
- Do not let the front knee cave inward
- Avoid leaning the torso too far forward
- Do not bounce out of the bottom
Muscles worked
The split squat a padded stool supported mainly works the quads and glutes, with the hamstrings, adductors, lower back, lower abs, calves, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- AdductorsSupport
- Lower BackSupport
- Lower AbsSupport
- CalvesSupport
- Hip FlexorsSupport
- Upper AbsMinor
- ObliquesMinor
- External RotatorsMinor
- Tibialis AnteriorMinor
Kovo programs the split squat a padded stool supported for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.