Quads exercise · body weight
Split Squats
The split squats is a bodyweight exercise that targets the quads, with the glutes, hamstrings and calves assisting.
- Target muscle
- Quads
- Also works
- Glutes, hamstrings, calves
- Equipment
- Body weight
- Body part
- Upper legs
How to do the split squats
- Stand with your feet shoulder-width apart.
- Take a step forward with one foot and place it about two feet in front of the other foot.
- Lower your body by bending your knees and hips, keeping your back straight.
- Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
- Pause for a moment, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the quads. The glutes, hamstrings and calves work as secondary muscles. See all quad exercises or every bodyweight exercise.
