EXERCISE GUIDE
Bodyweight Split Squat
A leg exercise in a fixed staggered stance. The front leg supplies most of the drive while the rear leg supports balance.
01Muscles used
Main muscles
- Quadriceps
- Gluteus maximus
Assisting & stabilizing muscles
- Hamstrings and adductors (assist hip function and control)
- Gluteus medius, other hip stabilizers, trunk, calf and foot muscles (support alignment and balance)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Set a staggered stance with hip-width sideways spacing. Keep the front foot flat, rear heel raised, hips forward and trunk braced.
- Inhale and bend both knees to lower. Let the front knee follow the toes and keep the front heel down.
- Stop at a comfortable, controlled depth before the rear knee touches the floor.
- Exhale and push through the whole front foot to rise. Keep both feet fixed for the set, then change sides.
04Technique cues
- Adjust stance length to your build; a small natural forward lean is acceptable.
- Keep a steady trunk and lateral space between the feet.
05Cautions
- Avoid knee collapse, heel lift, bouncing or striking the rear knee on the floor.
- Begin shallow and use stable hand support if needed. Stop for pain, numbness or dizziness.