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All exercises

Barbell split squat

Intermediate

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

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsAdductorsCalvesAbs

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

How to do it

  1. 1Stand tall holding a barbell with an overhand grip just outside your thighs; feet hip-width apart.
  2. 2Step one foot forward into a long split stance (front foot flat, back heel lifted, toes pointing forward).
  3. 3Brace your abs, keep your chest up, hips square, and the bar close to your thighs.
  4. 4Lower straight down by bending both knees; keep the torso tall and the front knee tracking over the middle toes.
  5. 5Descend until the front thigh is near parallel and the back knee hovers just above the floor; keep weight through the front mid-foot/heel.
  6. 6Press through the front foot and the ball of the back foot to return to standing without locking the knees.
  7. 7Keep the bar level and close to the body; avoid letting the front knee cave inward or the heel lift.
  8. 8Complete all reps on one side, then switch legs and repeat.

What to do instead

  • Suspended split squatBodyweight
  • Barbell side split squatBarbell
  • Split squatsBodyweight
  • Dumbbell single leg split squatDumbbell

Easier variations

  • Split squatsBodyweight

Harder variations

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

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