TETSUSplit Squats
The Split Squats are bodyweight exercises for the upper legs that primarily target the quads, with the glutes, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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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.
Common questions
What muscles do the Split Squats work?
The Split Squats primarily target the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Split Squats?
None. The Split Squats use your body weight only, so you can do it anywhere.
How many sets and reps of the Split Squats should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Split Squats works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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