Split Squats

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

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes, quads
Equipment	no equipment
Difficulty	intermediate

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Lunge Pass Through Kettlebell Dumbbell Clean Dumbbell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Vertical Swing Dumbbell Band Good Morning Resistance Bands

Easier than the Split Squats

Same movement pattern, lower entry difficulty — work up from here.

Box Jump (Multiple Response) beginner · Other Equipment Box Skip beginner · Other Equipment Front Box Jump beginner · Other Equipment

Common questions

What muscles does the Split Squats work?

The Split Squats primarily works the hamstrings, with the calves, glutes, and quads as secondary movers. Box Jump (Multiple Response), Box Skip, and Front Box Jump train the same muscle, across 9 equipment types.

What equipment do you need for the Split Squats?

None — the Split Squats is bodyweight, so it works at home, in a hotel room or outdoors. Box Jump (Multiple Response) and Box Skip also need nothing.

Is the Split Squats suitable for beginners?

It is rated intermediate. Start with Box Jump (Multiple Response), Box Skip, and Front Box Jump and work up.

Similar exercises

Box Jump (Multiple Response) Other Equipment Box Skip Other Equipment Front Box Jump Other Equipment Knee Tuck Jump Bodyweight Lunge Pass Through Kettlebell Prowler Sprint Other Equipment