Single Leg Split Squat
The Single Leg Split Squat primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Biceps Femoris (Long Head), Gastrocnemius (Medial), Gluteus Medius, Gluteus Minimus. It is a bodyweight compound exercise at intermediate difficulty.
A bodyweight compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
Instructions
- Preparation: Stand facing away from bench. Extend leg back and place top of foot on bench. Execution: Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg. Comments: Keep majority of bodyweight on forward leg, using rear leg primarily for balance. Keep torso somewhat upright during squat;flexible hip flexorsare important. Forward knee should point same direction as foot throughout movement. May also be referred to as Bodyweight Bulgarian Squat.
Alternative Exercises
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