ExerciseGIF

Exercises / Split squat

Split squat GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • Side glutesMusculus gluteus medius
  • HamstringsMusculi ischiocrurales
  • Inner thighsMusculi adductores
Equipment
Dumbbells
Level
intermediate
Loop
One repetition, 4.33 seconds

Get this animation

Part of the squat pack, all 13 squat variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the squat pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/split-squat \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a split squat

  1. Position your right foot forward and left foot back with feet hip-width apart, keeping most of your weight on your front leg
  2. Keep your torso upright and core engaged throughout the movement
  3. Lower your body by bending both knees, dropping your back knee toward the ground while keeping your front knee aligned over your ankle
  4. Descend until your front thigh is parallel to the floor or as low as comfortable
  5. Push through your front heel to return to the starting position
  6. Complete all repetitions on the right leg before switching to the left leg

Form tips

  • Keep your front knee aligned over your ankle and avoid letting it cave inward
  • Maintain an upright torso position and avoid leaning too far forward
  • Focus your weight on your front leg while using your back leg primarily for balance
  • Control the descent and avoid bouncing at the bottom of the movement
  • Keep your core engaged to maintain stability throughout the exercise

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