FlexSplit Squats
Muscles worked
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Gluteus Maximus
- Adductor Magnus
- Soleus
- CategoryLegs
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternLunge
- Training stylesStrength, Hypertrophy
Technique
Setup
Take a large step forward into a staggered stance. Hold dumbbells at your sides.
Movement
Lower your back knee straight down until it almost touches the floor. Push through your front heel to return to the start.
Form Tip
Maintain a tall posture. The 'static' nature of the split squat makes it easier to balance than a dynamic lunge while providing similar muscle recruitment.
Increase Difficulty
Elevate the rear foot (Bulgarian Split Squat) or add a pause at the bottom.
Decrease Difficulty
Perform without weights or use a wall for balance.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.