How to do the Split Squats
Split Squats is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Split Squats demonstration · © GymiaFit
Split Squats at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Split Squats step by step
- 1Stand with your feet shoulder-width apart.
- 2Take a step forward with one foot and place it about two feet in front of the other foot.
- 3Lower your body by bending your knees and hips, keeping your back straight.
- 4Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
- 5Pause for a moment, then push through your front heel to return to the starting position.
- 6Repeat for the desired number of repetitions, then switch legs and repeat.
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Split Squats — questions
What muscles does the Split Squats work?
The Split Squats primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Split Squats?
None — the Split Squats uses your bodyweight only, so it works at home with nothing but floor space.
Is the Split Squats suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Split Squats?
Quads (bodyweight Squat), Sissy Squat, Squat To Overhead Reach train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Split Squats demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.