Split squat hold

A compound exercise for the quads and glutes, with help from the adductors. Equipment: no equipment.

Orbit

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WorksQuadsGlutesAdductors

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Staggered stance, back knee just off the floor.
Hold the bottom position
Keep the torso tall and the front foot flat

Muscles worked

Split squat hold: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Adductors

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all split squat hold alternatives.

Barbell rear-foot-raised split squatBarbell, Squat rack and Flat bench
Barbell reverse lungeBarbell and Squat rack
Barbell reverse lungeBarbell and Squat rack
Barbell split squatBarbell and Squat rack
Barbell step-upBarbell, Squat rack and Plyo box or step
Barbell walking lungeBarbell and Squat rack

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

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