Bodyweight split squat
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Calves, Core, and Hamstrings · Hip extension
Secondary muscles
How to do it
Take a long stride, front foot flat and back heel lifted. Lower straight down until the back knee is just above the floor, then drive through the front heel to stand. The stance stays fixed for every rep, which is what makes it easier to control than a walking lunge — and unlike every other lunge in the catalogue it needs no dumbbells, so it is the single-leg pattern for a trainee with a floor and nothing else.
Form cues
- Drop straight down, do not drift forward
- Keep most of the weight through the front heel
Safety
Talk to a professional before this exercise if you have any of the following:
KneeAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.