Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Split squats

Beginner

Split squats is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart.
  2. 2Take a step forward with one foot and place it about two feet in front of the other foot.
  3. 3Lower your body by bending your knees and hips, keeping your back straight.
  4. 4Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
  5. 5Pause for a moment, then push through your front heel to return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch legs and repeat.

What to do instead

  • Barbell split squatBarbell
  • Barbell side split squatBarbell
  • Barbell single leg split squatBarbell
  • Dumbbell single leg split squatDumbbell
  • Suspended split squatBodyweight

Harder variations

  • Band one arm single leg split squatResistance band
  • Band single leg split squatResistance band
  • Barbell side split squatBarbell
Logged today · 1 min restSplit squats

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight