Split Squats
The Split Squats primarily targets your Hamstrings, with support from Calves, Glutes, Quadriceps. It requires stretch and is best suited to intermediate lifters.
Intermediate level · Equipment: Stretch · Push
Primary muscles: Hamstrings Secondary muscles: Calves, Glutes, Quadriceps
How to perform Split Squats
- Step 1. 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.
- Step 2. As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.
Frequently asked questions
How should I position my feet to emphasize the hamstrings?
Take a longer stride and keep your front shin vertical to shift more tension toward the hamstrings and glutes. Avoid letting the knee travel too far forward over the toes.
Which muscle groups are primarily targeted during a split squat?
While often used for quads, adjusting your torso lean and stride length makes this a potent hamstring and glute exercise. It also challenges the adductors and core for stability.
What is a common mistake that reduces hamstring engagement?
Using a stride that is too short often shifts the load onto the quadriceps. Maintaining a slight forward torso lean helps keep the posterior chain under constant tension.
How can a beginner safely start performing split squats?
Beginners should practice the movement using only bodyweight while holding onto a sturdy rack or wall for balance. Focus on a controlled tempo before adding external resistance.
What are the recommended sets and reps for hamstring development?
Perform 3 to 4 sets of 8 to 12 repetitions per leg to maximize hypertrophy. Ensure full range of motion on every rep and rest sufficiently between legs to maintain intensity.
Sample sets & reps for Split Squats
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
See all Hamstrings exercises →
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