Split Squats
How to do the Split Squats with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Glutes, Quads
Bodyweight
How to do the Split Squats
- 1
Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
- 2
As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.
Log it, see it on your body.
Every Split Squats set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Split Squats fits
The Split Squats shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Split Squats: common questions
What muscles does the Split Squats work?
The Split Squats primarily works the Hamstrings. It also recruits the Calves, Glutes and Quads as supporting muscles.
Is the Split Squats suitable for beginners?
The Split Squats is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Split Squats?
None. The Split Squats is a bodyweight exercise, so you can do it without any equipment.
How do I do the Split Squats with correct form?
Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so. Follow the full step-by-step above for the complete movement.
Log your Split Squats sets, free.
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