Split Squats

A intermediate stretching exercise for the hamstrings, done with just your bodyweight.

Main muscles: Hamstrings
Also works: Calves, Glutes and Quads
Equipment: Bodyweight
Level: Intermediate
Movement: Push

How to do the 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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Split Squats

Questions

What muscles does the Split Squats work?

Mainly the hamstrings, with the calves, glutes and quads helping.

Is the Split Squats good for beginners?

It's rated intermediate. Beginners can build up to it with 90/90 Hamstring first.

What can I do instead of the Split Squats?

Good alternatives that train the hamstrings: World's Greatest Stretch, 90/90 Hamstring, Front Leg Raises or Runner's Stretch.

How many sets and reps of the Split Squats should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).