Split Squats
IntermediateBodyweight
An explosive bodyweight drill where you jump between a split stance, switching your front and back leg with each rep. It suits intermediate lifters training leg power and coordination.
- Primary musclesHamstrings
- Secondary musclesCalves, Glutes, Quads
- EquipmentBodyweight
- LevelIntermediate
How to do the split squats
- Stand tall, then jump into a split stance with one leg forward and one leg back.
- As you land, bend both knees and lower your hips slightly into the split position.
- Without pausing, jump straight up again, switching which leg is forward and which is back.
- Land softly with bent knees each time, absorbing the impact through both legs.
- Repeat the jumping switch for the set, keeping your torso upright throughout.
Original library instructions (2 steps)
- 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.
- 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.
Common mistakes
- Landing with stiff, locked knees; bend the knees on every landing to protect the joints.
- Rushing the reps before you can land under control; slow down if your balance feels off.
- Leaning too far forward on the landing; keep your chest up and your hips under you.
- Taking too short a step; use a stance wide enough to feel stable when you land.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 4 sets of 5 to 6 jumps per leg, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 10 jumps per leg, 60 to 90 seconds rest |
| Endurance | 3 sets of 12 to 15 jumps per leg, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Practice a slow, static split stance first if the jumping switch feels too fast to control.
- Warm your knees and ankles up thoroughly before adding this jumping work to your session.
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.
Questions
Is split squats good for beginners?
It works better for intermediate lifters, since switching legs in the air and landing under control needs more coordination than a standard, non jumping split stance.
What muscles does split squats work?
It works the hamstrings as the primary mover here, with the calves, glutes and quads all helping absorb and drive each jump.
