Split Squat (Bodyweight)
Trains the quadriceps, with help from the glutes, calves and hamstrings. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Split Squat (Bodyweight)
- Stand in a long split stance, one foot forward and the other back on the ball of the foot, feet hip-width apart.
- Keep your torso upright and lower straight down by bending both knees until the back knee nearly touches the floor.
- Push through the front foot to rise back up, staying in the split stance.
- Complete all repetitions on one side, then switch legs.
Form cues
Getting it right
- Stay in the split stance for the whole set; unlike a lunge, your feet never come together.
- Keep most of your weight on the front leg.
- When 3 sets of 8 come easily, move on to the Bulgarian split squat.
Muscles worked
What Split Squat (Bodyweight) trains
In the programs
None of our programs use the Split Squat (Bodyweight)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 31 on the Quadriceps page.
Substitutes
Swap Split Squat (Bodyweight) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Split Squat (Bodyweight) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.