All Exercises
Split Squat
Builds unilateral leg strength and stability in the quadriceps, hamstrings, and calves through a staggered stance.
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Main Muscles
- Calves
- Hamstrings
- Quadriceps
Supporting Muscles
- Abs
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How to perform
- Hold an AguaForce weight close to your chest and step one foot forward into a staggered stance
- Lower your body by bending both knees until your back knee nearly touches the floor
- Keep your front shin roughly vertical and torso upright
- Push through your front heel to return to the start, completing all reps before switching legs
Tips
- Keep your weight balanced between both legs as you descend
- Take a long enough stride so your front knee stays over your ankle
Split Squat FAQ
What muscles does the split squat work?
The split squat mainly works your calves, hamstrings and quadriceps, with your abs supporting the movement.
How much water should I put in the weight for the split squat?
Fill one AguaForce weight to about 5–9 lb, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the split squat should I do?
Aim for 3 sets of 8–12 reps per leg, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.