The Split Squat Isometric Hold is a beginner-friendly bodyweight strength exercise that targets the quadriceps, with the glutes, hamstrings, abdominals and calves working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary musclesGlutes, Hamstrings, Abs, Calves
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Split Squat Isometric Hold
Step one foot forward into a split stance with your hands at your sides.
Keep your gaze forward and your trunk braced with a slight forward lean.
Lower under control until your rear knee lightly touches the floor.
Drive through the front foot so the rear knee lifts one to two inches off the ground.
Hold that position for the prescribed time without letting the front knee drift inward.
Lower the rear knee back to the floor, stand up, and repeat on the other side.
02 The payoff
Why it earns its spot
Builds strength at a specific joint angle with no equipment and no movement.
Suits people who cannot yet load a full split squat through range.
Improves single leg control and trunk stability under sustained tension.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Split Squat Isometric Hold, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
