Split Squat

Technique

How to perform Split Squat

1. Stand tall with your right foot forward and left foot back, hips squared and hands on your hips for balance.
2. Inhale as you bend both knees, lowering your torso straight down until your right thigh is roughly parallel to the floor and left knee hovers just above the ground.
3. Keep your torso slightly hinged but rigid, core engaged, and front heel planted throughout the descent.
4. Exhale as you press through your right foot to extend both knees, returning to the starting stance without shifting your feet.
5. Repeat for the prescribed repetitions before switching legs and performing the same sequence on the opposite side.

GymDaze demonstration

Watch Split Squat

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, Gluteus Maximus, Vastus Lateralis, Vastus Medialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.