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Split Squat Isometric Hold 7s · no sound

Split Squat Isometric Hold

A static split stance hold near the bottom of a lunge, with the rear knee hovering just off the floor.

Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Beginner
Movement
Lunge
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How to do it

  1. Step one foot forward into a split stance with your hands at your sides.
  2. Keep your gaze forward and your trunk braced with a slight forward lean.
  3. Lower under control until your rear knee lightly touches the floor.
  4. Drive through the front foot so the rear knee lifts one to two inches off the ground.
  5. Hold that position for the prescribed time without letting the front knee drift inward.
  6. Lower the rear knee back to the floor, stand up, and repeat on the other side.

Common mistakes

  • Shifting weight onto the rear foot, which takes load off the front quadriceps.
  • Letting the front knee collapse inward during a long hold.
  • Standing too upright and locking the trunk, which usually ends the hold early.
  • Holding the breath instead of breathing through the position, which shortens the set.

Muscles worked

Primary
Quads
Secondary
AbsCalvesGlutesHamstrings

Same movement, other equipment

Plate Forward Lunge Beginner Plate Forward Lunge Quads Barbell Barbell Front Rack Step Up Knee Drive Intermediate Barbell Front Rack Step Up Knee Drive Quads Barbell Barbell Lunge Intermediate Barbell Lunge Quads Barbell Barbell Reverse Lunge Intermediate Barbell Reverse Lunge Quads Barbell

Plans that include the Split Squat Isometric Hold

Advanced Calisthenics Strength
Advanced Calisthenics Strength
Days a week
4× a week
Session
~40 min
Level
Advanced
Equipment
No equipment

Similar exercises

Bodyweight Alternating Lateral Lunge Intermediate Bodyweight Alternating Lateral Lunge Glutes Bodyweight Bodyweight Alternating Reverse Lunges Intermediate Bodyweight Alternating Reverse Lunges Glutes Bodyweight Bodyweight Reverse Lunge Beginner Bodyweight Reverse Lunge Glutes Bodyweight Bulgarian Split Squat Beginner Bulgarian Split Squat Glutes Bodyweight Forward Lunge Beginner Forward Lunge Glutes Bodyweight

Good to know

What muscles does the Split Squat Isometric Hold work?
Mainly the quads. It also works the abs, calves, glutes and hamstrings.
What equipment do you need for the Split Squat Isometric Hold?
None. It is a bodyweight exercise.
Is the Split Squat Isometric Hold good for beginners?
GymVim rates it beginner.

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