Bodyweight Split-Squat
Build strength & balance with Split-Squat - CONFLICT 2! Target legs and glutes with this effective lower body exercise.
The Bodyweight Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Bodyweight Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Bodyweight Split-Squat Variations and Alternatives
How to do the Bodyweight Split-Squat
Stand with your feet hip-width apart. Take a large step backward with one foot.
Keep your torso straight and tall, engage your core, and begin to lower your hips toward the floor. The front knee should be aligned with your front ankle, and the back knee should be pointing toward the floor but not touching it.
Lower down until your front thigh is almost parallel to the floor. Ensure that your front knee does not go past your toes.
Pause for a moment at the bottom of the movement, then push through the heel of your front foot to rise back up to the starting position.
Complete the desired number of repetitions on one leg before switching to the other leg.
For added challenge and resistance, hold a dumbbell in each hand at your sides or a barbell across your shoulders.
Note: It is important to maintain balance and proper form throughout the exercise to prevent injury and ensure the targeted muscles are effectively worked.
---
Bodyweight Split-Squat FAQs
What muscles does the Bodyweight Split-Squat work?
The Bodyweight Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Split-Squat?
None. The Bodyweight Split-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight 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 Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Split-Squat variations and alternatives?
Similar exercises include the Arm Leg Lift to Split-Squat, Assisted Bulgarian Split-Squat, Band Single-Leg Split-Squat and Low-Box Band Single-Leg Split-Squat.
Training calculators
Work out the numbers behind your training before your next session.