Intermediate
Barbell Front Split Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Front Split Squat is a popular lower body exercise used by strength, power, and fitness athletes to increase strength, muscle mass, and injury resilience. Holding the bar on the front of the body activates muscles in your core and quads without requiring more weight.
Exercise Instructions
-
Step 1
Place the barbell across the top of your chest. Use an overhand grip to firmly grip the bar with your fingers. Keep your triceps parallel to the floor to support the weight of the bar. -
Step 2
Place your feet in a checkered pattern about two feet apart. -
Step 3
Exhale and lower your hips to the floor until your back knee is an inch off the floor. Pause and return to the starting position.
Muscle Groups
Barbell Front Split Squat targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Make sure that your heels remain pressed to the floor throughout the exercise.
- Make sure you keep most of your weight on your front foot.
- Don't let your elbows drop.
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