Split squat isometric hold

Holding the bottom of a split squat. A long-length isometric builds tension with no eccentric, so it is useful when muscle damage or joint load has to be rationed.

• Compound
• Bodyweight
• Beginner

How to do it

• Back knee almost touching the floor, torso upright
• Weight spread across the front foot
• Breathe while you hold; do not brace against a held breath
• Count time, not reps

Sets, reps and tempo

Ranges: 20–45 s per leg · 2–4 sets

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Resting the back knee on the floor
• Holding with the hip rotated
• Slowly straightening the knee to ease off without noticing

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

• Wall Sit
• Goblet Split Squat
• Bodyweight Bulgarian Split Squat