Split Squats

A upper legs exercise targeting the hamstrings.

Split Squats demonstration
Split Squats — demonstration

Body part

Upper Legs

Equipment

Other

Target muscles

Hamstrings

Secondary muscles

Calves, Glutes, Quadriceps

How to do Split Squats

  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

Primary (target)

Hamstrings

Secondary

CalvesGlutesQuadriceps

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Band Good Morning

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Band Good Morning (Pull Through)

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All upper legs exercises →

Track Split Squats in NutriMind

Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.

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