Bodyweight

Bodyweight Split Squat

The Bodyweight Split Squat is a key strength exercise targeting legs and hips. This workout involves a walking-like squat motion, strengthening leg muscles, enhancing balance, and promoting mobility & flexibility.

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Bodyweight Split Squat instructions

Step-by-step instructions

Stand up straight with your feet hip width apart.

Take a large step forward with one foot, leaving the other foot in place.

Lower your body towards the ground, bending both knees at 90 degrees. The back knee should come close to but not touch the ground. The front knee should be directly over the ankle.

Push up through the heel of your front foot to return to the starting position.

Repeat with the same leg for the programmed number of reps, and then switch legs.

Stand up straight with your feet hip width apart.

Take a large step forward with one foot, leaving the other foot in place.

Lower your body towards the ground, bending both knees at 90 degrees. The back knee should come close to but not touch the ground. The front knee should be directly over the ankle.

Push up through the heel of your front foot to return to the starting position.

Repeat with the same leg for the programmed number of reps, and then switch legs.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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