# Barbell Split Squat

URL: https://heatsy.app/ex/barbell-split-squat

Also known as: BB 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](https://heatsy.app/ex/smith-machine-split-squat)

## Alternatives

- [Bulgarian Split Squat](https://heatsy.app/ex/bulgarian-split-squat)
- [Bodyweight Split Squat](https://heatsy.app/ex/split-squat)
- [Barbell Lunge](https://heatsy.app/ex/barbell-lunge)