Barbell split squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand tall with a barbell placed across your upper back and your feet positioned in a split stance, one foot forward and the other extended behind.
2. Lower your body by bending both knees until your back knee nearly touches the floor and your front thigh is parallel to the floor. Keep your front knee aligned with your front foot.
3. Push through your front heel to return to the starting position, extending both knees fully.
4. Repeat for the desired number of repetitions, then switch to the other leg.

Form tips

• Ensure your front knee aligns with your foot to prevent strain on your knee joint.
• Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
• Breathe steadily, exhaling as you lower into the squat and inhaling as you return to the starting position.