Exercise Library
Barbell Split Squat
This exercise is performed with a barbell across the upper back while standing in a split stance. The body is lowered by bending both knees until the rear knee approaches the floor, then pushed back up to the starting position while maintaining balance and an upright torso.
Primary muscle
Primary: Quadriceps
Secondary muscles
Glutes Secondary: Hamstrings, Adductors, Calves, Core (abdominals and lower back)
Equipment
Barbell
Category
Quadriceps
How to Do the Barbell Split Squat
- Set a barbell on your upper traps as you would for a back squat and step back from the rack.
- Take a long stride forward with one leg so your stance is split, feet about hip width apart for balance.
- Keep your torso upright and your core braced, with most of your weight on the front foot.
- Lower straight down by bending both knees until your rear knee hovers just above the floor.
- Keep the front knee tracking over the middle of the front foot.
- Drive through the front heel to stand back up without bouncing at the bottom.
- Complete all reps on one side, then step through and repeat with the other leg forward.
Common Mistakes
- Stance too short: Feet close together forces the front knee far past the toes and cramps the movement. Lengthen the split until both knees make roughly right angles at the bottom.
- Pushing off the back leg: The rear foot is a kickstand, not an engine. Keep the work in the front leg by driving through that heel.
- Torso pitching forward: Collapsing over the front thigh shifts stress to the lower back. Stay tall with the chest proud.
- Wobbling on a narrow base: Placing both feet on one line turns the lift into a balance act. Keep the feet on separate tracks about hip width apart.
Track This Exercise in the App
Log your barbell split squat sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.