Exercise guide
Bodyweight Low Split Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Bodyweight Low Split Squat is a unilateral compound movement that emphasizes deep knee flexion and hip extension to maximize tension on the quadriceps and glutes. By maintaining a deep range of motion, it improves lower body stability, balance, and functional strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart, then take a large step back with one leg into a staggered stance.
- Keep your back heel lifted off the ground and your weight distributed primarily on the front leg.
- Engage your core and maintain a neutral spine with a slight forward lean in the torso.
How to do it
- Inhale as you lower your hips vertically by bending both knees, stopping when your back knee is just an inch above the floor.
- Ensure your front knee tracks over your mid-foot and does not cave inward.
- Exhale as you drive through the heel and mid-foot of the front leg to return to the starting position.
- Maintain a controlled tempo, taking 2-3 seconds to lower and 1 second to rise.
Form checklist
- Keep the front heel firmly planted on the ground throughout the entire rep.
- Ensure the front knee stays aligned with the second toe.
- Maintain a steady torso; avoid excessive swaying or rounding the shoulders.
- Keep the hips square to the front rather than letting the trailing hip rotate outward.
Pro tips
- To emphasize the glutes, lean your torso slightly further forward over the front thigh while keeping your back straight.
- Focus on 'pulling' yourself down into the bottom position using your front leg's hamstrings to increase control and stability.
Make it harder
- Add a 3-second pause at the bottom of each rep to eliminate momentum and increase time under tension.
- Perform '1.5 reps' by lowering fully, coming halfway up, lowering back down, and then standing all the way up.
Frequently asked
- What muscles does the bodyweight low split squat work?
- The bodyweight low split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the bodyweight low split squat?
- The bodyweight low split squat requires no equipment — just your body weight.
- Is the bodyweight low split squat good for beginners?
- Yes. The bodyweight low split squat is a beginner-friendly movement and a strong foundation to build on.
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