Split Squats

quadsupper legsbody weight

Matutunan kung paano gawin ang Split Squats nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Quads, na may secondary emphasis sa Glutes, Hamstrings, Calves.

Split Squats exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Split Squats

Sundin ang mga hakbang na ito para maisagawa ang Split Squats nang may tamang form:

  1. 1Tumayo nang magkaparehong lapad ng balikat.
  2. 2Humakbang pasulong gamit ang isang paa at ilagay ito mga dalawang talampakan sa harap ng kabilang paa.
  3. 3Ibaba ang katawan sa pamamagitan ng pag-bend ng mga tuhod at balakang, pinapanatiling tuwid ang likod.
  4. 4Ituloy ang pagbaba hanggang ang harapang hita ay parallel sa sahig at ang likod na tuhod ay nakalutang na lang sa itaas ng sahig.
  5. 5Sandaling ihinto, pagkatapos ay itulak sa pamamagitan ng harapang takong para bumalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetisyon, pagkatapos ay palitan ang mga binti at ulitin.

Mga Muscles na Ginagamit sa Split Squats

Primary

quads

Secondary

gluteshamstringscalves

Exercise Details

Equipment
body weight
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Split Squats?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Split Squats?

Ang Split Squats ay pangunahing nagta-target sa iyong Quads. Ang mga secondary muscles na ginagamit ay kabilang ang Glutes, Hamstrings, Calves. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Kailangan ba ng equipment para sa Split Squats?

Hindi. Ang Split Squats ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Split Squats nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang magkaparehong lapad ng balikat. Humakbang pasulong gamit ang isang paa at ilagay ito mga dalawang talampakan sa harap ng kabilang paa. Ibaba ang katawan sa pamamagitan ng pag-bend ng mga tuhod at balakang, pinapanatiling tuwid ang likod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Split Squats?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Split Squats?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Split Squats best for?

The Split Squats fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Split Squats sa Cora

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