Bodyweight Half-Split Hold Squat
The Bodyweight Half-Split Hold Squat mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. No equipment needed: it uses just your bodyweight.
Bodyweight Half-Split Hold Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius); Deep Core (transverse abdominis)
How to do the Bodyweight Half-Split Hold Squat
Step into a split stance with your right foot forward and left heel elevated.
Keep your torso upright and bring your hands together in front of your chest.
Lower your hips straight down until your front thigh is parallel to the floor.
Hold this position steadily while keeping your weight balanced over both legs.
Breathe smoothly and maintain tension in your muscles for the duration of the hold.
Push through your front foot to return to the starting position.
Bodyweight Half-Split Hold Squat FAQs
What muscles does the Bodyweight Half-Split Hold Squat work?
The Bodyweight Half-Split Hold Squat mainly works the quads and glutes & hips, with help from the hamstrings, calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Half-Split Hold Squat?
None. The Bodyweight Half-Split Hold Squat is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Half-Split Hold Squat go on?
It belongs on leg day in a push/pull/legs routine.
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