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Stretchingintermediate

Split Squats

Primary

Hamstrings

Secondary

Calves, Glutes, Quadriceps

Equipment

None

Level

intermediate

Split Squats demonstration

Split Squats, starting position

Split Squats, finishing position

How to Perform

1Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
2As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing

Muscles Worked

Front

Back

HamstringsCalvesGlutesQuadriceps

Exercise Details

Category: Stretching
Force: push
Mechanic: N/A
Level: intermediate

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Split Squats work?

Split Squats primarily targets the Hamstrings. It also works the Calves, Glutes, Quadriceps as secondary muscles.

What equipment do I need for Split Squats?

Split Squats requires no equipment - it's a bodyweight exercise.

Is Split Squats suitable for beginners?

Split Squats is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Split Squats

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

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