split squats
split squats — highlighted muscle: quads

Muscles worked

quads, glutes, hamstrings, calves

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split squats

Body part
upper legs
Equipment
body weight
Target muscle
quads
Muscle group
glutes

Secondary muscles

gluteshamstringscalves

How to perform it

  1. 1

    Stand with your feet shoulder-width apart.

  2. 2

    Take a step forward with one foot and place it about two feet in front of the other foot.

  3. 3

    Lower your body by bending your knees and hips, keeping your back straight.

  4. 4

    Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.

  5. 5

    Pause for a moment, then push through your front heel to return to the starting position.

  6. 6

    Repeat for the desired number of repetitions, then switch legs and repeat.

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