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Quadriceps · Intermediate

Body Weight Isometric Deficit Split Squat

Front-foot-elevated split-squat hold for unilateral leg strength and position control through increased range.

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Body Weight Isometric Deficit Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutes

Equipment

Bodyweight

Sets × time

3 × 25 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place the working foot on the assigned low elevation and set the other foot behind you in a split stance.
  2. 02Brace your trunk and lower into the programmed split-squat depth.
  3. 03Hold the bottom position without bouncing or resting the rear knee on the floor.
  4. 04Keep the elevated front foot planted, the front knee aligned, and your hips square.
  5. 05Stand only after the prescribed hold is complete, then reset or change sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBodyweight Isometric Split Squat HoldRelated variationSplit Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

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