Smart Workout Diary

Bodyweight Split Squat

The bodyweight split squat is a stationary, split-stance lower-body exercise performed without external load. It primarily trains the quadriceps and glutes while developing single-leg strength, balance, and control.

Demonstration

Demonstration: Bodyweight Split Squat

Instructions

  1. Stand tall with one foot forward and the other foot behind you, with both feet pointing generally forward.
  2. Set your stance so you can lower comfortably while keeping the front heel on the floor.
  3. Brace your torso and bend both knees, lowering straight down under control.
  4. Lower until your range of motion is comfortable while keeping the front knee aligned with the toes.
  5. Press through the front foot to return to the starting position.
  6. Complete the repetitions on one side, then switch leg positions.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings
Type
Strength
Mechanics
Compound
Movement Patterns
Lunge
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a stance long enough to avoid crowding the knees at the bottom.
  2. Keep most of your pressure through the full front foot rather than the toes.
  3. Keep the pelvis and shoulders facing forward instead of twisting.
  4. Move slowly enough to maintain balance and a steady knee path.
Exercise library