Bodyweight Split Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Rectus Abdominis
• Gluteus Medius

Technique

1. Stand in a long split stance, one foot forward and the other back on the ball of the foot.
2. Keep your torso upright and your hands on your hips.
3. Lower straight down until your back knee nearly touches the floor.
4. Push through the front heel to rise, keeping the feet in place.

Cues

• Move straight up and down like an elevator.
• Keep most of the weight on the front leg.
• Hip-width stance, not a tightrope.

Common mistakes

• Leaning forward over the front leg.
• Letting the front heel lift.
• Stance too short so the front knee jams forward.

Alternatives

• Bulgarian Split Squat
• Walking Lunge
• Barbell Split Squat