Bodyweight Low Split Squat
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Thighs
- Typ
- Strength
The bodyweight low split squat is a static, single-leg strength exercise that works the thighs — the quads, glutes, and surrounding hip muscles — using only your body weight. Performed in a deep staggered stance with both feet on the floor, it builds lower-body strength, balance, and hip mobility, making it a solid entry point before loaded variations.
Bodyweight Low Split Squat: So führst du sie aus
- 1Stand tall and step one foot forward into a long staggered stance, keeping your feet roughly hip-width apart side to side for balance.
- 2Rise onto the ball of your rear foot and keep your torso upright with your core braced.
- 3Lower straight down by bending both knees, sinking into a deep low position until your front thigh is below parallel and your back knee hovers just above the floor.
- 4Keep your front knee tracking in line with your toes and most of your weight through your front heel.
- 5Hold the low position briefly, feeling the load in your front thigh and glute, without resting your back knee on the ground.
- 6Drive through your front foot to stand back up to the staggered start position.
- 7Complete all your reps on this side, then switch your stance and repeat with the other leg leading.
Technik-Tipps
- Keep your chest up and torso tall throughout — leaning forward shifts the work off your thighs and onto your lower back.
- Move slowly on the way down and pause at the bottom to keep tension on the working leg.
- Set your stance long enough that your front shin stays close to vertical at the deepest point.
- If balance is an issue, lightly touch a wall or sturdy support with one hand until your stability improves.
Häufige Fehler
- Letting the front knee cave inward, which stresses the knee joint and reduces glute engagement.
- Taking too short a stance so the front knee drifts far past the toes, loading the knee instead of the thigh.
- Resting the back knee on the floor between reps, which dumps the tension and cheats the working leg.
- Leaning the torso forward to make the rep easier, shifting load to the lower back and away from the quads and glutes.
- Pushing off the rear foot too much, turning a split squat into a lunge and reducing front-leg work.
Häufig gestellte Fragen
What muscles does the bodyweight low split squat work?
It targets the thighs — primarily the quads and glutes — along with the surrounding hip muscles that stabilize the staggered stance. Because it is single-leg, each side works independently.
How wide should my stance be?
Step into a long stance so that at the bottom your front shin stays roughly vertical and your back knee can drop low. Keep your feet about hip-width apart side to side so you stay balanced rather than walking a tightrope.
Is the bodyweight low split squat good for beginners?
Yes. Using only body weight makes it a good way to learn the deep split-squat pattern, build single-leg strength, and improve balance before adding dumbbells or a barbell. Hold a wall for support if needed.
What is a good alternative to the bodyweight low split squat?
Bodyweight reverse lunges or step-back split squats train a similar single-leg pattern. Once the bodyweight version feels easy, loading the movement with dumbbells or progressing to a Bulgarian split squat increases the challenge.
How many sets and reps should I do?
For general strength, 3 to 4 sets of 8 to 12 reps per leg works well. Keep the reps controlled and the low position honest rather than rushing through partial range.
