Back to exercises
Stretchingintermediate

Split Squats

How do you do split squats?

An intermediate stretching exercise done using just your bodyweight that mainly works the hamstrings, with help from the calves, glutes and quadriceps. Being 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.

Updated

Primary
Hamstrings
Secondary
Calves, Glutes, Quadriceps
Equipment
None
Level
intermediate

Split Squats demonstration

Split Squats, starting position
Split Squats, starting position
Split Squats, finishing position
Split Squats, finishing position

How to Perform

  1. 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.
  2. 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

FrontFront view. Muscles worked: hamstrings; also calves, glutes, quadriceps
BackBack view. Muscles worked: hamstrings; also calves, glutes, quadriceps
HamstringsCalvesGlutesQuadriceps

Exercise Details

Category
Stretching
Force
push
Mechanic
N/A
Level
intermediate

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

Want workout programs?

Get structured workout plans using this exercise and more.

Browse Programs

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.

Seated Hamstring and Calf Stretch

Hamstrings

View exercise

World's Greatest Stretch

Hamstrings

View exercise

90/90 Hamstring

Hamstrings

View exercise

Front Leg Raises

Hamstrings

View exercise