Barbell Split Squat

GymDaze demonstration

Watch Barbell Split Squat

Technique

How to perform Barbell Split Squat

1. Set the bar at a suitable height in a squat rack or power rack and position it across your upper back.
2. Grip the bar, brace your torso and unrack it before stepping clear of the supports.
3. Step one leg back into a stable split stance, keeping most of the load over your front leg.
4. Bend both knees to lower under control, keeping your front foot planted and avoiding a backward swing of your hips.
5. Push through your front foot and extend your front hip and knee to rise without changing your stance.
6. Complete the planned repetitions, then change the lead leg and repeat.
7. Return the bar securely to the rack after the set.

Programming relevance

Muscles involved

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