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Split Squats

HamstringsOtherIntermediate
Split Squats — start position
Start
Split Squats — finish position
Finish
Muscles worked
PrimaryHamstrings
SecondaryCalves, Glutes, Quads

How to do it

  1. 01

    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.

  2. 02

    As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.

In the app

Split Squats appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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