Intermediate
Barbell Split Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Split Squat is a popular unilateral lower body movement used by strength, power, and fitness athletes to increase muscle mass, strength, and injury resilience. However, it increases the strength in the muscles of the legs, including the quads, hamstrings, glutes, and calves.
Exercise Instructions
-
Step 1
Place the barbell on your upper back with an overhand grip, similar to the back squat. Change your posture by placing your front foot 2-4 feet in front of your back. Stand on the tip of your back foot. That is your starting position. -
Step 2
Lower your hips to at least parallel to the floor. Push with your front heel and lift your hips and knees to return to the starting position.
Muscle Groups
Barbell Split Squat targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Make sure you spread your legs far enough apart so that your hips can drop freely.
- Try to place most of your weight on your front foot.
- Don't let your knee flex inward as you lift.
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