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Quadriceps · Intermediate

Bodyweight Isometric Split Squat Hold

Stationary split-squat hold for unilateral quadriceps and glute strength, balance, and knee-position control.

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Bodyweight Isometric Split Squat Hold 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. 01Set a stable split stance with the front foot flat and the rear heel raised.
  2. 02Brace your trunk and lower until both knees are bent in a strong split-squat position.
  3. 03Hold the position without bouncing, shifting your feet, or letting your torso collapse.
  4. 04Keep the front knee aligned with its toes and your pelvis facing forward.
  5. 05Rise after the prescribed hold, complete the set, and then 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.

Harder progressionBody Weight Isometric Deficit Split SquatRelated variationSplit SquatRelated variationBodyweight ATG Split SquatRelated variationBody Weight Front Foot Elevated Split SquatRelated variationDumbbell Split SquatRelated variationSafety Bar Split 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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