Split Squat

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The split squat is a bodyweight exercise that primarily targets the quadriceps muscles in the legs.

It involves standing with one foot forward and the other foot behind, then lowering the back knee towards the ground.

This workout is effective for building strength and stability in the legs, without putting excessive strain on secondary muscles.

Stand with your feet shoulder-width apart.
Take a step forward with your right foot, keeping your left foot in place.
Bend both knees to lower your body, ensuring your right knee is directly above your ankle.
Keep your back straight and your chest lifted as you lower your body.
Push through your right heel to return to the starting position.
Repeat the movement with your left foot forward, alternating between legs for each repetition.

Start with proper alignment: Stand with one foot forward and the other foot back, maintaining a hip-width distance between them.
Keep your upper body upright: Engage your core and maintain a straight back throughout the exercise.
Focus on the front leg: As you lower your body, ensure that your front knee stays directly above your ankle, engaging your quadriceps.
Control your descent: Lower your body slowly and under control, feeling the tension in your quads as you go down.
Push through your front heel: As you rise back up, concentrate on driving through your front heel to activate your quadriceps effectively.
Gradually increase intensity: Once you have mastered the bodyweight split squat, consider adding dumbbells or a barbell to challenge your quads further.