Barbell Split Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Barbell
• Squat Rack

Technique

1. Set the bar on your upper back, unrack it and step into a long split stance, back foot on its ball.
2. Brace with your torso upright.
3. Lower straight down until your back knee nearly touches the floor.
4. Drive up through the front heel without moving your feet; finish your reps and switch legs.

Cues

• Keep a hip-width stance for balance under the bar.
• Most of the weight stays on the front leg.
• Move straight up and down.

Common mistakes

• Feet in a single line, causing wobbling.
• Letting the front knee cave in.
• Slamming the back knee into the floor.

Variations

• Smith Machine Split Squat

Alternatives

• Bulgarian Split Squat
• Bodyweight Split Squat
• Barbell Lunge