How to Do Split Squats
Start and end of one clean rep of Split Squats.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Calves, Glutes, Quads |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Split Squats
- 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.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Quads (secondary): extends the knee to drive squats, lunges and jumps.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Split Squats work?
Split Squats mainly works the hamstrings, with the calves, glutes, quads helping as secondary movers.
What equipment do I need for Split Squats?
None — Split Squats is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Split Squats?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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