Split Squats

An intermediate stretch for the hamstrings, calves, glutes and quads.

Movement guide

Split Squats

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Calves · Glutes · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Sit squat (partial squat) demonstrated on the 3D figure

3D demoSit squat (partial squat)Beginner · No equipment

Similar move, beginner grade.

This move

Split Squats demonstrated on the 3D figure

3D demoSplit SquatsIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Standing splits (Urdhva Prasarita Eka Padasana) demonstrated on the 3D figure

3D demoStanding splits (Urdhva Prasarita Eka Padasana)Advanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Calves, Glutes, Quads.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Deep squat hold demonstrated on the 3D figure

3D demoDeep squat holdIntermediate · No equipment

Pyramid pose (Parsvottanasana) demonstrated on the 3D figure

3D demoPyramid pose (Parsvottanasana)Intermediate · No equipment

Warrior III (Virabhadrasana III) demonstrated on the 3D figure

3D demoWarrior III (Virabhadrasana III)Advanced · No equipment

World's Greatest Stretch demonstrated on the 3D figure

3D demoWorld's Greatest StretchIntermediate · No equipment

Contract-relax hamstring stretch (PNF) demonstrated on the 3D figure

3D demoContract-relax hamstring stretch (PNF)Intermediate · No equipment

Downward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure

3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipment

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Questions people ask

What muscles does the Split Squats work?

Mainly the hamstrings, with help from the calves, glutes and quads.

What equipment do I need for the Split Squats?

Other / check instructions.

Is the Split Squats good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Sit squat (partial squat).

What is an easier alternative to the Split Squats?

Try the Sit squat (partial squat). It works similar muscles at a lower grade.

How do I make the Split Squats harder?

Progress to the Standing splits (Urdhva Prasarita Eka Padasana), or add load, range or slower lowering once your form is solid.