The split squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It involves stepping forward with one foot and lowering the back knee towards the ground while keeping the front knee bent at a 90-degree angle. The exercise can be performed with bodyweight or with added weight such as dumbbells or a barbell.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the quadriceps, hamstrings, and glutes
- Improves balance and stability
- Increases flexibility in the hip flexors and ankles
- Can be done with or without weights, making it accessible for all fitness levels
- Targets each leg individually, helping to correct muscle imbalances
How to perform
- Stand with your feet hip-width apart and take a big step forward with your right foot.
- Lower your body down until your right thigh is parallel to the ground and your left knee is hovering just above the floor.
- Push through your right heel to stand back up to the starting position.
- Repeat on the other side by taking a big step forward with your left foot.
- Continue alternating legs for the desired number of reps or time.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary