How to Do the Split Squats

Intermediate · Bodyweight · Targets Hamstrings, Calves, Glutes, Quadriceps

How to perform it

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.
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.

Muscles worked

The Split Squats primarily targets your Hamstrings, with support from your Calves, Glutes, Quadriceps. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Split Squats slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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