Same Split Squat, Different Purpose: Let’s Talk Load Variations

If you’ve ever seen someone do a split squat differently and thought, “Wait, am I doing this wrong?”—you’re not alone. But here’s the truth: there’s rarely one right way. There are tons of effective ways.

Let’s walk through three popular loading styles and why you might choose each one:

1. Goblet PositionHolding a dumbbell or kettlebell at your chest gives you a stable, front-loaded squat. It’s excellent for keeping your torso upright, engaging your quads, and reinforcing great form—perfect for beginners or when you want to focus on foundational strength and control.

2. Contralateral RackHere, the weight is held on the opposite side of the working leg. This variation forces your core to resist rotation, challenges your glute stability, and adds a bit more intensity to your balance. It’s a great tool for developing total-body control.

3. Ipsilateral RackThis might be the most underrated variation. Holding the weight on the same side as your working leg pulls your body slightly off-center. Your stabilizers have to work overtime—especially your glutes, obliques, and ankle muscles. It feels subtle, but it’s a sneaky-hard upgrade.

Bottom line: these aren’t right or wrong—just different. The best variation is the one that matches your goal for the day.