Split Squat Hold
The split squat hold is an isometric bodyweight exercise that holds the bottom position of a split squat for an extended duration. Sustained tension through the quads, glutes, and hip flexors builds lower body endurance and strength through prolonged time under load.
How to do it
- Stand in a split stance with one foot forward and the other behind you.
- Lower your hips until both knees are at approximately 90 degrees.
- Hold the bottom split squat position for the desired duration.
- Keep your front knee aligned with your toes and your torso upright.
- Rise and switch legs before repeating.
Form cues
- Step into a wide split stance with your torso upright.
- Lower your back knee gently toward the floor.
- Keep your front knee stacked directly over your ankle.
- Distribute your weight evenly between both feet.
- Breathe steadily and hold the bottom position.
Breathing: Inhale deeply as you lower down, then take steady, controlled breaths throughout the duration of the hold.
Common mistakes
- Letting the front knee drift inward, which places unnecessary stress on the joint.
- Leaning the torso too far forward, shifting the work away from your quads and glutes.
- Dropping the back knee too hard onto the floor, which can cause discomfort.
- Holding your breath, which causes fatigue much faster during isometric holds.
Muscles worked
Primary: quads. Secondary: glutes, hip flexors, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 30 seconds per leg, rest 60 s
Lose weight
3 sets × 20–30 seconds per leg, rest 45 s
Build muscle
3–4 sets × 30–45 seconds per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or lower back pain, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a strong burn primarily in the quads and glutes of both legs, as well as the hip flexor of the back leg.
How many seconds should I hold for?
Start with 20 to 30 seconds per leg. As you build lower body endurance, you can work your way up to 45 seconds or longer.
What if my knees hurt during the hold?
Ease off the depth of your lunge slightly, ensure your front knee is not pushing past your toes, or switch to a gentler regression like a wall squat hold.