Duration required
Focus Area required
 s rest

Split Squat

Key Points:

  • Take a large step forward and space your feet at hip width.
  • Bend your front leg until it's at roughly 90 degrees and your back knee is close to the floor.
  • Extend back up to the start position and repeat.

Common Mistakes:

  • Hips caving inwards on the way down.
  • Striding too far forward.
  • Too small of a stride forward.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Muscle diagram with the following muscles highlighted Quads, Glutes

Similar Exercises

Stand with your feet spaced at hip width then take a large step forward to get into the split stance. When your front leg is straightened and your back heel is lifted, grip the kettlebell with the arm on the back legs side.

Start by bending your front leg until it makes a 90 degree angle and your back knee almost touches the floor. Then drive through your front foot to extend the knee, returning to the split stance. Conduct the movement at a controlled pace when going up and down. Repeat for the desired amount of repetitions then switch legs.

Avoid allowing your knee to cave inwards past your big toe.

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