Barbell Split Squat

Muscles worked

Setup

1. Position a barbell across your upper traps using a high-bar rack position and a firm overhand grip.
2. Step one foot forward and the other back into a staggered stance, keeping your feet hip-width apart for lateral stability.
3. Distribute your weight so approximately 70-80% is on the front leg, with the back heel lifted off the ground.
4. Brace your core and pull your shoulder blades together to create a stable shelf for the bar.

How to do it

1. Inhale and lower your hips straight down by bending both knees simultaneously until your back knee is just an inch above the floor.
2. Keep your front knee tracking in line with your toes and maintain a slight forward lean in your torso to maximize glute and quad engagement.
3. Exhale and drive through the mid-foot of your front leg to return to the starting position, stopping just short of locking out the front knee.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up) and complete all reps on one side before switching.

Form checklist

• Keep your front heel firmly planted on the floor at all times.
• Maintain a 'railroad track' stance width to prevent wobbling or losing balance.
• Ensure your hips stay square to the front and do not tilt or rotate.
• Keep your spine neutral and avoid excessive arching in the lower back.

Pro tips

• Think about 'pushing the floor away' with your front foot to better recruit the posterior chain.
• To shift more emphasis to the glutes, take a slightly longer stride; for more quad dominance, use a shorter stride.

Make it harder

• Add a 3-second pause at the bottom of each repetition to increase time under tension.
• Elevate the front foot on a small weight plate to increase the range of motion and quad stretch.

Frequently asked

What muscles does the barbell split squat work?

The barbell 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 split squat?

The barbell split squat uses barbell.

Is the barbell split squat good for beginners?

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

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps