Barbell Split Squat

Technique

How to perform Barbell Split Squat

1. Begin standing with your feet hip width apart.
2. Place the bar on your upper back and brace your core as you unrack the barbell.
3. Step back with one about a lunge length.
4. Keep the bar and weight over the front foot.
5. Inhale and then descend straight down keeping the torso and weight over the front leg.
6. Neither your hips or the weight should pendulum backwards.
7. At the bottom, squeeze your front glute and quadriceps hard to drive your self straight back up.
8. Repeat as programmed and switch sides.

GymDaze demonstration

Watch Barbell Split Squat

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, Gluteus Maximus, Vastus Lateralis, Vastus Medialis.