Bodyweight split squat

What is a bodyweight split squat?

The bodyweight split squat is a stationary split-stance exercise performed without external weight. Both feet stay in place while you lower and raise the body, loading one leg at a time. It mainly trains the quadriceps and gluteus maximus, with the adductors and hamstrings assisting.

How do you perform a bodyweight split squat?

Set up

1. Take a comfortable split stance with the rear heel raised and your arms in a position that helps you balance.
2. Set the feet far enough apart that you can lower the rear knee without the front heel lifting.

Execution

1. Lower straight down by bending both knees, keeping most of your pressure through the front foot.
2. Stop before the rear knee hits the floor or when your comfortable range ends.
3. Push through the front foot to return to the same split stance, then repeat before switching sides.

Common mistakes

• Drifting forward onto the toes

  The front heel lifting makes the stance unstable and changes the path from a controlled vertical descent.

• Pushing hard from the rear leg

  The back foot is mainly a support; driving from it reduces the work done by the front leg.

• Changing stance between repetitions

  A moving base makes range and balance different from one rep to the next.

Where it fits in a session

Usually used to learn and practise the split-squat pattern, as unilateral leg work with no equipment, or before adding external load.

Keep the range controlled and add load only after both feet remain in the same position for every repetition.

Muscles worked

Variations

• 

  Dumbbell split squatAdds one dumbbell at each side while keeping the stance fixed.
• 

  Barbell split squatCarries a bar across the upper back and requires a rack setup.
• 

  Bulgarian split squatRaises the rear foot on a bench.
• 

  LungeAdds a step into or out of the split position.

Frequently asked questions