Barbell Single Leg Split Squat

Muscles worked

Setup

1. Position a barbell across your upper traps and stand about two feet in front of a flat bench.
2. Reach one foot back and place the top of your foot (laces down) firmly on the bench.
3. Step your front foot forward enough so that when you lower down, your front knee stays roughly over your ankle.
4. Engage your core and find your balance with a tall, upright posture and eyes looking forward.

How to do it

1. Inhale and slowly lower your hips toward the floor by bending your front knee and hip in a controlled 2-3 second tempo.
2. Continue descending until your front thigh is at least parallel to the ground or your back knee nearly touches the floor.
3. Exhale and drive through the mid-foot of your front leg to return to the starting position.
4. Complete all repetitions on one leg before switching to the other side.

Form checklist

• Keep your front knee tracking in line with your second toe, avoiding internal collapse.
• Maintain a slight forward lean in the torso to keep the weight centered over the working leg.
• Ensure your hips remain square and level throughout the entire movement.
• Keep your chest up and shoulder blades retracted to prevent the barbell from rolling forward.

Pro tips

• To emphasize the glutes, take a slightly longer stride and lean your torso further forward; for more quad focus, keep the torso more upright.
• Focus on 'pushing the floor away' with your front foot rather than pulling yourself up to maximize force production.
• If balance is an issue, fix your gaze on a stationary point on the floor about 5 feet in front of you.

Make it harder

• Add a 2-second pause at the bottom of each rep to increase time under tension and eliminate momentum.
• Elevate the front foot on a small weight plate to create a deficit, increasing the range of motion and glute stretch.

Frequently asked

What muscles does the barbell single leg split squat work?

The barbell single leg split squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell single leg split squat?

The barbell single leg split squat uses barbell.

Is the barbell single leg split squat good for beginners?

The barbell single leg split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps