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EXERCISE PDF

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.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Bodyweight Split Squat: English PDF page 1 of 2
Bodyweight Split Squat: English PDF page 1 of 2
Bodyweight Split Squat: English PDF page 2 of 2
Bodyweight Split Squat: English PDF page 2 of 2

Review the movement

Left: set a fixed staggered stance / Right: lower by bending both knees
Left: set a fixed staggered stance / Right: lower by bending both knees

Muscles 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)

How to perform

  1. Set a staggered stance with hip-width sideways spacing. Keep the front foot flat, rear heel raised, hips forward and trunk braced.
  2. Inhale and bend both knees to lower. Let the front knee follow the toes and keep the front heel down.
  3. Stop at a comfortable, controlled depth before the rear knee touches the floor.
  4. Exhale and push through the whole front foot to rise. Keep both feet fixed for the set, then change sides.

Cautions

  • 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.
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