Exercise guide
Semitandem Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Semitandem Squat is a stability-focused variation that bridges the gap between a standard squat and a split squat, enhancing balance and unilateral leg strength. By staggering the feet, you increase the demand on the core and hip stabilizers while targeting the quads and glutes.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart.
- Step one foot forward so that its heel is aligned with the toes of your back foot (a half-step stagger).
- Distribute your weight evenly between both feet and keep your hands on your hips or out in front for balance.
- Engage your core and maintain a tall, upright posture.
How to do it
- Inhale and begin the movement by hinging slightly at the hips and bending both knees simultaneously.
- Lower your hips toward the floor until your thighs are nearly parallel to the ground, keeping your chest lifted.
- Exhale as you drive through the mid-foot of both legs to return to the starting standing position.
- Maintain a controlled 2-second descent and a 1-second ascent.
Form checklist
- Keep both heels firmly planted on the ground throughout the movement.
- Ensure your knees track in line with your toes and do not cave inward.
- Maintain equal weight distribution between the front and back leg.
- Keep your torso upright to avoid excessive forward leaning.
Pro tips
- Focus on 'sandwiching' your center of gravity directly between your feet to maximize stability and glute engagement.
- Squeeze the glute of the rear leg at the top of the movement to fully reset your pelvic alignment.
Make it harder
- Add a 3-second pause at the bottom of the squat to increase time under tension.
- Narrow the stance into a full tandem position (heel touching toe) to significantly increase the balance challenge.
Frequently asked
- What muscles does the semitandem squat work?
- The semitandem squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the semitandem squat?
- The semitandem squat requires no equipment — just your body weight.
- Is the semitandem squat good for beginners?
- Yes. The semitandem squat is a beginner-friendly movement and a strong foundation to build on.
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