How to do a Bodyweight Split Squat
The Bodyweight Split Squat is an intermediate bodyweight exercise that works your quads, with help from your glutes, hamstrings and calves.
How to do a Bodyweight Split Squat, 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.
Muscles worked
| Target muscles | Quads |
|---|---|
| Secondary muscles | Glutes Hamstrings Calves |
| Equipment | Bodyweight |
| Difficulty | Intermediate |
Common mistakes
- Rounding the back
- Front knee extending past toes
- Not maintaining balance
- Dropping the back knee too quickly
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Bodyweight Split Squat work?
The Bodyweight Split Squat mainly works your quads. It also works your glutes, hamstrings and calves.
Is the Bodyweight Split Squat good for beginners?
It can be, with some coaching. The Bodyweight Split Squat is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Bodyweight Split Squat should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Bodyweight Split Squat?
Good alternatives are Dumbbell Goblet Squat, Dumbbell Split Squat and Barbell Back Squat.
Put it in a workout plan
- Bodyweight training program
- Push / Pull / Legs program
- Full body training program
- Browse all exercises
Track your Bodyweight Split Squat in UltraFit360
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