Split Squat

GymDaze demonstration

Watch Split Squat

Technique

How to perform Split Squat

1. Stand with one foot forward and the other behind you in a comfortable split stance.
2. Keep the front foot flat and the rear heel lifted, with most of your weight over the front leg.
3. Hold a slight hip hinge with the torso controlled as you bend both knees and lower your rear knee toward the floor.
4. Keep the front knee tracking in the direction of its foot and stop the descent at a depth you can control.
5. Drive through the front foot to extend the front hip and knee without moving either foot.
6. Repeat in the same stance, then change the lead leg and perform the other side.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.