Quads · Body weight · Beginner
How to do Split Squats
Split squats are a lower body exercise that primarily targets the quadriceps, while also engaging the glutes, hamstrings, and calves. This bodyweight movement involves stepping forward into a split stance and lowering the body until the front thigh is parallel to the ground, then returning to the starting position.
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings and Calves
- Equipment
- Body weight
- Level
- Beginner
- Category
- Legs
How to do Split Squats, step by step
- Stand with your feet shoulder-width apart.
- Take a step forward with one foot and place it about two feet in front of the other foot.
- Lower your body by bending your knees and hips, keeping your back straight.
- Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
- Pause for a moment, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Station taken, or training at home? Alternatives to Split Squats →
Muscles worked
Split Squats works your quads as the main mover, with help from your glutes, hamstrings and calves.
Track Split Squats in SPLYT
Split Squats is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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