Exercises · Hamstrings

Split Squats

Split Squats is an intermediate movement exercise for the hamstrings that needs no equipment. Step-by-step instructions are below; the plain-English guide, common mistakes and sets and reps ranges for this page are still being written.

• Primary musclesHamstrings
• Secondary musclesCalves, Glutes, Quads
• EquipmentBodyweight
• LevelIntermediate

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 to 10 times on each leg.

In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.