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Exercises › Hamstrings › Split Squats

Split Squats

Split Squats is an intermediate bodyweight stretching that mainly works your hamstrings, with help from your calves, glutes and quads.

💪 Hamstrings🏋️ Bodyweight📈 Intermediate🎯 2-3 holds of 20-30 seconds per side
Split Squats: starting position
Starting position
Split Squats: end position
End position

How to do the split squats

  1. Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
  2. As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.

Muscles worked

Primary: HamstringsSecondary: CalvesSecondary: GlutesSecondary: Quads

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Split Squats alternatives

Exercises that train the same main muscle, including options with other equipment.

90/90 HamstringBodyweight · BeginnerLying HamstringOther · ExpertRunner's StretchBodyweight · BeginnerThe StraddleBodyweight · BeginnerFront Leg RaisesBodyweight · BeginnerStanding Toe TouchesBodyweight · Beginner

FAQ

What muscles does the split squats work?

It mainly works your hamstrings; your calves, glutes and quads assist.

How many sets and reps of split squats should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the split squats good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More hamstrings exercises →