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.