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 stance.

Where you should 'feel it':

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

Similar Exercises

Place your traps under the bar then stand with your feet spaced at hip width. Take a large step forward and position your back foot further behind you to get into the split stance. Have your front leg straightened and your back heel lifted.

Push up to unlock the bar, then 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 lock the bar and switch legs.

Avoid having too small or large of a stance, limiting your movement.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

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