# Bodyweight Low Split Squat - Canonical: https://fitwill.app/exercise/8104/bodyweight-low-split-squat/ - Media ID: 8104 - Primary muscle: Quads - Body part: Legs - Equipment: Body Weight - Video: https://fitwill.app/videos/8104/bodyweight-low-split-squat.mp4 ## Description The Bodyweight Low Split Squat is a single-leg strength exercise performed from a long, staggered stance where you lower your hips straight down until your back knee tracks just above the floor. Unlike a standard split squat, the extended stance puts the rear leg in a deep stretch and shifts more of the workload onto the front thigh while opening up the hip flexors of the trailing leg. Your hands stay clasped at chest level for balance, with no external load required. This movement is especially useful for people who want to build unilateral leg strength without equipment, address side-to-side imbalances, or improve the hip and ankle mobility needed for deeper lower-body work. Because the stance is long and the descent is low, it also challenges balance and control through a larger range of motion than a conventional lunge or split squat. The front quadriceps do most of the driving as you lower and stand back up, while the glutes of the front leg extend the hip, especially from the bottom position. The rear leg works isometrically to control the back knee's descent, and the deep stretch through its hip flexors makes this a favorite for anyone who sits a lot and feels chronically tight through the front of the hips. Setup matters more here than in most squat variations. Your feet should be far enough apart that your front shin stays roughly vertical and your back knee can travel straight down rather than being forced forward. A stance that is too short turns this into a knee-dominant grind with the back heel lifting and the front knee drifting past the toes. To execute it well, keep your torso upright but hinged slightly forward from the hips, brace your core, and think about dropping your back knee toward the floor rather than pushing your front knee forward. Lower with control, let the back knee hover just above the ground, then drive through the front heel to stand. Complete all repetitions on one side before switching. Use the Bodyweight Low Split Squat as a main lower-body strength exercise in home workouts, as an accessory movement after squats or deadlifts, or as a warm-up activation drill before heavier leg training. Start with a shallower range if your mobility limits you, and only descend as low as you can control with a stable front knee and a level torso. ## Instructions 1. Stand tall with your feet hip-width apart, then step one foot forward into a long split stance, roughly two to three feet between your feet, with your back heel lifted off the floor. 2. Clasp your hands together in front of your chest and check that your weight is centered between both legs, with your front foot flat and your front shin close to vertical. 3. Brace your core and pull your shoulders back so your torso is upright with only a slight forward lean from the hips. 4. Bend both knees to lower your hips straight down, letting your back knee travel toward the floor while your front knee stays stacked over or slightly behind your toes. 5. Descend until your back knee hovers just above the floor and your front thigh reaches at least parallel, keeping your torso tall and your hips square forward. 6. Pause briefly in the low position, feeling the stretch across the front of your rear hip and the load in your front thigh. 7. Press firmly through your front heel and mid-foot to drive your body back up, straightening both knees without locking them hard. 8. Exhale as you rise and inhale as you lower, keeping your breathing steady through the set. 9. Finish all repetitions on one leg, then step your feet back together, reset your stance, and repeat on the other side. ## Tips & Tricks - If your front knee dives inward as you descend, think about spreading the floor with your front foot and keeping the knee tracked over your second toe. - A stance that is too short makes the back heel lift and forces the front knee past the toes; re-step with a longer split until your back knee can drop vertically. - Keep your back toes tucked under with the heel raised rather than letting the rear foot roll outward, which stabilizes the back ankle and knee. - If your torso pitches far forward at the bottom, shorten the descent slightly and squeeze the glute of your back leg to keep the hips extended underneath you. - Do not let the back knee slam into the floor; hovering it just above the ground keeps tension on the muscles instead of unloading the rep. - Shift slightly more of your weight into the front leg than feels natural — this exercise is meant to load the front thigh, not to be an even two-legged squat. - If balance is the limiting factor, hold onto a wall or squat rack with one hand until your stabilizers catch up, then progress to hands-free. - Move slower than you think you need to on the way down; the low position exposes mobility limits, and rushing past them usually means the back hip or knee is compensating. ## Frequently Asked Questions ### Which muscles does the Bodyweight Low Split Squat work the most? The front quadriceps are the primary movers, with strong support from the glutes of the front leg as you drive up from the bottom. The rear leg's hip flexors and calves also work hard to control and stabilize the long stance. ### How is the Bodyweight Low Split Squat different from a regular lunge? A lunge starts from standing and steps into each rep, while this variation sets a fixed split stance and lowers straight down until the back knee is just above the floor. The long, low range puts a deeper stretch on the rear hip flexors and keeps continuous tension on the front leg. ### Can beginners do the Bodyweight Low Split Squat? Yes, but beginners should start with a shorter stance and a shallower descent, stopping well before the back knee reaches floor level. Holding a wall or sturdy chair for balance is a smart first progression. ### Why does my back knee hurt when I lower it low in this exercise? Back knee discomfort usually comes from a stance that is too short, which forces the rear knee to fold sharply under load. Lengthen your split stance and keep your back toes tucked with the heel raised so the knee travels straight down. ### How far apart should my feet be for the Bodyweight Low Split Squat? Aim for a stance long enough that your front shin stays close to vertical and your back knee can lower toward the floor without your back heel or front foot shifting. For most people this is roughly two to three feet between the feet, adjusted for leg length. ### How many reps and sets should I do? Start with 2 to 3 sets of 6 to 10 controlled reps per leg, completing all reps on one side before switching. As control improves, add reps or pause for one to two seconds in the low position before adding difficulty. ### Can the Bodyweight Low Split Squat help with tight hip flexors? The long stance places the rear hip into a deep extended position, which gives the hip flexors a loaded stretch with every rep. It trains mobility and strength together, though it is not a substitute for dedicated stretching if that is your main goal. ### What can I use instead if the exercise is too difficult? Try a standard split squat with a shorter stance and shallower range, or hold a wall, chair, or doorway frame for balance support. Both options reduce the stability and mobility demands while keeping the same movement pattern. ### Is it safe to do the Bodyweight Low Split Squat every day? Because it loads the quads and glutes through a long range, treat it like any strength exercise and give your legs a day of recovery between harder sessions. Light, low-volume practice of the pattern more frequently is fine as long as your knees and hips feel good.