hamstrings · Bodyweight · Intermediate
Split Squat
The split squat is a stationary lunge: both feet stay put and you move up and down. It builds single-leg strength and a deep glute stretch without the balance demands of a walking lunge.
Why it's in a glute program: The simplest single-leg squat pattern.
How to do the split squat
- 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.
- As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.
Form cues
- Long stance, torso upright.
- Rear knee to the floor.
- Drive through the front heel.
Muscles worked
Primary: hamstrings. Movement pattern: squat. Equipment: bodyweight.
Programs that use the split squat
In Glute Max this exercise appears in 3 of the coach-built programs, including Bodyweight Booty Basics — 3 Day, Home Glute Overdrive — 5 Day, No-Equipment Peach Sculpt — 4 Day. Every program shows the animated form guide above on the workout screen.
