Bodyweight Half Split Squat Hold

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and hands on your hips or by your sides.
2. Take a large step forward with your right leg, keeping your back heel lifted off the ground.
3. Distribute your weight evenly between the front foot and the ball of the back foot.
4. Engage your core and maintain an upright torso with your gaze fixed forward.

How to do it

1. Lower your hips vertically until both knees are bent at approximately a 45-degree angle (halfway to the floor).
2. Hold this static position for the target duration, maintaining tension throughout your legs.
3. Breathe deeply and rhythmically, focusing on keeping your ribcage down and core braced.
4. Push through the front heel and back toes to return to a full standing position before switching sides.

Form checklist

• Keep the front knee aligned directly over the mid-foot, avoiding inward collapse.
• Maintain a neutral spine and avoid excessive arching in the lower back.
• Keep your hips squared forward rather than rotating toward the back leg.
• Ensure the front heel remains firmly planted on the floor throughout the hold.

Pro tips

• Create 'internal tension' by imagining you are trying to pull your front heel and back toes toward each other without moving them.
• Focus on driving your front big toe into the ground to better engage the medial quadriceps (VMO).
• Keep your weight centered; if you feel too much pressure in the back knee, shift slightly more weight into the front heel.

Make it harder

• Raise your arms straight overhead to increase the demand on your core and balance.
• Hold a light weight in the hand opposite to your front leg to create an offset loading challenge.

Frequently asked

What muscles does the bodyweight half split squat hold work?

The bodyweight half split squat hold primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the bodyweight half split squat hold?

The bodyweight half split squat hold requires no equipment — just your body weight.

Is the bodyweight half split squat hold good for beginners?

Yes. The bodyweight half split squat hold is a beginner-friendly movement and a strong foundation to build on.

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