Exercise guide
Bodyweight Split Squat Hold
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
This isometric hold builds significant lower body endurance and stability by maintaining constant tension on the quads, glutes, and hamstrings. It is an excellent tool for improving balance and strengthening the connective tissues around the knee and hip joints.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart and take a long step forward with one leg.
- Keep your back heel lifted off the ground, balancing on the ball of your rear foot.
- Distribute your weight evenly between both feet and engage your core to maintain an upright posture.
How to do it
- Lower your hips vertically by bending both knees until your back knee is just a few inches off the floor.
- Hold this position statically, focusing on keeping your front thigh parallel to the ground.
- Maintain steady, rhythmic breathing throughout the duration of the hold.
- Push through the front heel to return to the starting position once the set time is complete.
Form checklist
- Keep the front knee tracked over the middle of the foot, avoiding inward collapse.
- Maintain a neutral spine with the chest up and shoulders back.
- Ensure the back knee is hovering just above the floor without touching it.
- Keep your hips square to the front to maintain balance.
Pro tips
- To emphasize the glutes, lean your torso slightly forward; to emphasize the quads, keep your torso strictly upright.
- Actively 'pull' your front heel and back toe toward each other to create intense internal tension and stability.
Make it harder
- Raise your arms straight overhead to increase the demand on your core and balance.
- Perform the hold with your eyes closed to significantly challenge your proprioception.
Frequently asked
- What muscles does the bodyweight split squat hold work?
- The bodyweight split squat hold primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the bodyweight split squat hold?
- The bodyweight split squat hold requires no equipment — just your body weight.
- Is the bodyweight split squat hold good for beginners?
- Yes. The bodyweight split squat hold is a beginner-friendly movement and a strong foundation to build on.
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