Barbell Low Split Squat

1. Set a barbell across your upper back as you would for a back squat.
2. Step into a split stance with one foot forward and one foot back, torso upright.
3. Brace your core and keep your front shin close to vertical.
4. Lower your body by bending both knees, letting your back knee travel toward the floor.
5. Descend until your back knee is just above the ground or lightly touches it.
6. Press through your front foot to drive back up to the starting position.
7. Keep your torso upright throughout the movement, avoiding excessive forward lean.
8. Complete all reps on one side before switching your stance.

Common Mistakes

• Letting the front knee cave inward: Allowing the knee to drift toward the midline during the descent increases strain on the knee joint. Keep your knee tracking in line with your toes.
• Taking too short a stance: A narrow split stance limits the range of motion and can shift the front knee too far past the toes. Set your feet far enough apart to keep the front shin close to vertical at the bottom.
• Leaning too far forward: Excessive forward lean shifts load off the legs and onto the lower back. Keep your torso upright throughout the movement.
• Bouncing off the bottom position: Using a quick bounce out of the bottom instead of a controlled drive reduces muscle tension and adds joint stress. Pause briefly and press up with control.

Programming Tips

Place the barbell low split squat after your main bilateral squat or deadlift on a lower body day. Perform 3 to 4 sets of 6 to 10 reps per leg. The deep bottom position builds quad and glute strength through a long range while improving hip flexor mobility on the rear leg.

Unrack the bar as you would for a back squat, step into a stance long enough that the front shin stays near vertical at the bottom, and keep the rear foot on the ball of the foot. Start with an empty 20 kg bar or 30 to 40 kg total and add 2.5 to 5 kg when both legs finish all reps with a soft knee touch. The most common fault is the front knee caving inward as the rear knee reaches the floor. Fix it by pushing the front knee slightly outward over the small toe and shortening the stance a few centimetres if the hip cannot stay square.

Common Questions

What is the difference between a split squat and a low split squat?

The low version drops until the rear knee touches or almost touches the floor, while a standard split squat may stop higher. The deeper finish stretches the front quad and glute harder and demands more hip mobility.

How much weight should I use for barbell split squats?

Expect to handle around 40 to 60 percent of your back squat working weight, so a 100 kg squatter would use roughly 40 to 60 kg for sets of 8. If the torso pitches forward, the bar is too heavy.

Are low split squats bad for your knees?

No, when the front shin stays near vertical and the rear knee touches lightly instead of slamming. Deep single leg work strengthens the tissue around the knee through full range.