Split Squat
Expert Advice
Ensure your front knee does not extend past your toes and keep your torso upright to prevent strain on your knee joints and to engage the correct muscles.
How-to-do Steps
- Stand with feet hip-width apart and step one foot back about two feet, keeping the heel off the ground.
- Lower your hips until your front thigh is almost parallel to the floor.
- Your back knee should nearly touch the ground.
- Push through your front heel to return to the starting position.
- Complete all reps on one side before switching to the other leg.
Track Split Squat in FitAI
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Muscles Worked
Split Squat primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads30%
Secondary
Calves5%
Hamstrings15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Split Squat work?
Split Squat primarily targets the Glutes, Quads. Secondary muscles involved include Calves, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Split Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Split Squat suitable for beginners?
Split Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
