How it worksFeatures1RM calculatorExercisesProgramsPricing
RUEN
Get Started
How it worksFeatures1RM calculatorExercisesProgramsPricing
RUEN
Exercise

Split Squats

Also known as: jumping split squat, plyo split squat

Split Squats — position 1Split Squats — position 2

Split Squats is a compound exercise for the hamstrings. Main target: biceps femoris. Also works: medial gastrocnemius, gluteus maximus and vastus lateralis. No equipment needed — just your bodyweight.

EquipmentBodyweight
TypeCompound (multi-joint)
MovementPush
CategoryPlyometrics

Muscles worked

Muscles worked in the Split Squats: primary in bright, secondary in light
Primary
Biceps femoris
Secondary
Medial gastrocnemiusGluteus maximusVastus lateralis

How to do 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.

Similar exercises

Linear 3-Part Start Technique
Bodyweight
Biceps femoris
Linear Acceleration Wall Drill
Bodyweight
Biceps femoris
Moving Claw Series
Bodyweight
Biceps femoris
Inchworm
Bodyweight
Biceps femoris
Natural Glute Ham Raise
Bodyweight
Biceps femoris
Hamstring Stretch
Bodyweight
Biceps femoris

Alternatives with other equipment

Box Jump (Multiple Response)
Other
Biceps femoris
Vertical Swing
Dumbbell
Biceps femoris
Power Clean
Barbell
Biceps femoris
Alternating Hang Clean
Kettlebell
Biceps femoris
Band Good Morning
Bands
Biceps femoris
Glute Ham Raise
Machine
Biceps femoris
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.