Bodyweight Split Squat
EquipmentBodyweight
TypeCompound
DifficultyBeginner
Primary:Quadriceps
Secondary:Hamstrings, Glutes, Hip Muscles
Tertiary:Core
Stabilizer:Upper Back, Calves
📋 How to Perform
- Set up in a split stance position with your hands by your side looking straight ahead.
- Descend by flexing both knees simultaneously and continue until the back knee touches the ground directly beneath the hip.
- Drive through the front foot and extend the knee as you return to the starting position.
- Repeat for the desired number of repetitions.
⚠️ Common Mistakes to Avoid
- Standing with the feet in one line, which narrows the base and makes it hard to stay balanced.
- Letting the back knee crash into the floor, which jars the knee instead of controlling the descent.
- Pushing off the back foot to stand, which shifts work away from the front leg.
