Bodyweight Low Split-Squat
Build strength & balance! Low split squats target legs & core. Go slow, feel the burn, and level up your lower body today.
The Bodyweight Low Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core, hamstrings and lower back. No equipment needed: it uses just your bodyweight.
Bodyweight Low Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis); Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Bodyweight Low Split-Squat Variations and Alternatives
How to do the Bodyweight Low Split-Squat
Bodyweight Low Split Squat
Positioning
1. Starting Position:
Stand tall with your feet hip-width apart.
Take a step back with your right foot and lower into a split stance, keeping your left foot forward.
Your left knee should be bent at about a 90-degree angle directly above your ankle.
Your right leg should be extended behind you, with the knee almost touching the ground or hovering just above it.
Keep your torso upright and engage your core.
Place your hands together at your chest or position them at your sides for balance.
Movement
Descending Phase:
Slowly lower your body by bending your left knee further while keeping your right leg extended.
Ensure your left knee stays in line with your toes and doesn’t extend beyond them.
Go down until your left thigh is parallel to the ground or as low as comfortable while maintaining good form.
Ascending Phase:
Press through your left heel to push your body back up to the starting position.
Straighten your left leg while bringing your right leg forward to return to the standing position.
Maintain control throughout the movement without rushing.
Tips for Beginners
Start with a shallow range of motion if you’re new to this exercise.
Focus on maintaining balance; use a wall or a sturdy object for support if needed.
Keep your movements slow and controlled to ensure good form.
Repeat for desired repetitions, then switch legs to work both sides.
Bodyweight Low Split-Squat FAQs
What muscles does the Bodyweight Low Split-Squat work?
The Bodyweight Low Split-Squat mainly works the quads and glutes & hips, with help from the core, hamstrings and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Low Split-Squat?
None. The Bodyweight Low Split-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Low Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Low Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Low Split-Squat variations and alternatives?
Similar exercises include the Arm Leg Lift to Split-Squat, Low-Box Band Single-Leg Split-Squat, Barbell Low Split-Squat and Bodyweight Elevated Front-Foot Split-Squat.
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