Barbell Single Leg Split Squat 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Barbell
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Single Leg Split Squat is a unilateral lower-body exercise that primarily targets the quadriceps while also engaging the glutes as a secondary muscle. Performed with a barbell resting across the upper back, it involves stepping one leg back into a split stance and lowering the body by bending both knees, keeping the chest up and core engaged. The movement emphasizes control and balance, ensuring the front knee stays aligned over the ankle and the back knee lowers toward the ground. Pushing through the front heel to return to the starting position strengthens the quads, glutes, and stabilizing muscles, making it an effective compound exercise for lower-body development and unilateral strength.
How to Perform
Position a barbell securely on your upper back, resting it comfortably across your trapezius muscles.
Stand upright with your feet about hip-width apart, then step one leg back into a wide stance.
Settle into a split squat position, keeping your front foot flat on the floor and balancing the rear foot on the ball.
Maintain an upright torso, draw your shoulders slightly back, and tighten your core for stability.
Gradually bend both knees to lower your body, making sure your front knee stays aligned over your ankle.
Lower yourself until the back knee is just above the floor without resting heavily on it.
Drive through the heel of your front foot to lift your body back to the starting position.
Complete the set on one leg before switching to the other, focusing on controlled movement and maintaining balance throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on keeping your front knee aligned over your ankle to protect the joint.
Engage your core throughout to maintain balance and stability.
Control the descent to maximize quad and glute activation.
Avoid leaning forward; keep your chest upright.
Push through the front heel rather than the toes to target the quads and glutes effectively.
Keep the rear foot lightly on the ball to prevent excessive pressure on the knee.
Use a weight that allows proper form without compromising balance.
Maintain steady breathing, exhaling on the push back up.
Ensure even weight distribution between front and back legs.
Pause briefly at the bottom to increase muscle engagement and control.
How Not to Perform
Do not let your front knee collapse inward or extend past your toes.
Avoid leaning your torso forward or rounding your back.
Do not lift your front heel off the ground while pushing up.
Avoid placing too much weight on the back leg or resting the knee on the floor.
Do not use excessively heavy weight that compromises balance or form.
Avoid rapid or uncontrolled movements during lowering or lifting.
Do not allow your core to relax, which can cause instability.
Avoid twisting your hips or shoulders during the movement.
Do not shorten the range of motion, which reduces quad and glute activation.
Avoid holding your breath; maintain steady, controlled breathing.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
