Quads · Compound movement
Bodyweight Split Squat
A compound exercise for the quads, with the glutes working too. No equipment needed.
Primary muscle
Quads
Secondary muscles
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
How to perform the Bodyweight Split Squat
- Stand in a split stance with one foot forward and one foot back, both feet planted flat on the floor.
- Unlike a lunge, the feet stay fixed in place for every rep, so you drop straight down and press straight up.
- Set the stance length so that at the bottom the front shin is roughly vertical and the rear knee is under the hip.
- Lower straight down by bending both knees until the rear knee nearly touches the floor.
- Keep the torso upright and most of the weight over the front foot throughout the descent.
- Drive up through the front heel to the tall split position, keeping the front knee tracking over the toes.
Suggested working range: 10–15 reps. Default progression: double progression.
Common mistakes
- •Letting the feet drift so the stance shortens and the front knee jams past the toes.
- •Shifting the weight onto the rear foot instead of loading the front leg.
- •Letting the torso fold forward instead of staying upright.
- •Letting the front knee cave inward on the press up.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Bodyweight Split Squat fits into hypertrophy and strength splits that prioritize quads volume.
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