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All exercises

Barbell single leg split squat

Intermediate

Barbell single leg split squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a barbell across your upper back.
  2. 2Take a large step forward with one leg, keeping your torso upright.
  3. 3Lower your body by bending your front knee and hip, while keeping your back leg straight.
  4. 4Continue lowering until your front thigh is parallel to the ground.
  5. 5Pause for a moment, then push through your front heel to return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Suspended split squatBodyweight
  • Split squatsBodyweight
  • Dumbbell single leg split squatDumbbell
  • Band single leg split squatResistance band
  • Band one arm single leg split squatResistance band
  • Barbell split squatBarbell

Easier variations

  • Split squatsBodyweight
  • Barbell split squatBarbell
  • Barbell side split squatBarbell

Harder variations

  • Suspended split squatBodyweight
Logged today · 3 min restBarbell single leg split squat

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