Split Squats
Explanatory Video
Description
A unilateral lower body exercise performed in a staggered stance with one foot in front of the other, developing single-leg strength and stability.
Difficulty & Category
Beginner
Dynamic
Affected Muscles
Quadriceps Femoris
Gluteus Maximus
Hamstrings
Adductor Magnus
Body Areas
Legs
Glutes
Similar Exercises
A unilateral lower-body exercise where one leg steps forward and bends while the other remains extended behind the body.
Dynamic
Beginner
The Shrimp Squat is a unilateral lower body exercise that emphasizes balance and leg strength. Stand on one leg and bend the other leg behind you, optionally grabbing your ankle with your hand. Slowly lower your hips by bending your standing knee until the knee of your back leg touches the ground behind you. Ensure your heel remains flat on the floor and your torso stays as upright as possible. Push back up to the starting position with control.
Dynamic
Intermediate
An advanced quad-focused exercise performed by leaning backward while rising onto the balls of the feet and bending at the knees.
Dynamic
Intermediate
Last updated: 3/6/2026