compound · Lunge
Bodyweight Split Squat
Bodyweight Split Squat is a compound lunge movement for quads, using no equipment. It also works glutes. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Quads
- Equipment
- None — bodyweight
- Difficulty
- Beginner
- Sets and reps
- 3 × 12-20
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
Split stance, hands on the hips, torso upright.
- 2The cue that matters
Three seconds down, pause an inch off the floor, drive through the front heel.
- 3Work it
3 sets of 12-20, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Quads does most of the work. Glutes take the rest.
Quads exercisesglutes