split squats Muscles Worked

Split squats are a lower body squat pattern exercise that primarily target the quadriceps. They’re similar to squats, but with one foot far out in front of the other as if you were to go down into a split.

Diagram of primary and secondary muscles worked from Split squats

Muscles Targeted

Primary Muscles

Quads Hamstrings Glutes

Secondary Muscles

Calves Abs

How to do Split squats

Begin standing with the feet together and your hands on your hips.

With one foot, take a large step backward behind the other while keeping both legs straight. The front foot should be flat on the ground while the back heel should be lifted off the ground.

Now, squat straight down as you bend both legs and keep the hips square facing forward.

Once the back knee is about an inch off the ground, reverse the motion as you straighten both legs and raise back up.

Repeat for the desired repetitions, on both legs.


Animation of how to do Split squats