Barbell Split Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Split Squat is a lower-body exercise that primarily targets the quads while also engaging the glutes as a secondary muscle group. It is performed by standing with a barbell on the shoulders, stepping one leg back, and lowering the body until the rear knee nearly touches the ground, then pressing through the front heel to return to the starting position. This exercise improves leg strength, balance, and stability, and can be performed unilaterally to correct muscular imbalances between the legs. It requires a barbell for added resistance, making it effective for building both strength and muscle mass in the lower body.
How to Perform
Position a barbell securely across your upper back and choose which leg will lead the movement.
Step the opposite leg backward, creating a split stance, and slowly descend until your rear knee hovers just above the floor.
Ensure your front foot stays fully planted and your torso remains upright as you push through the heel of your front leg to return to the starting position.
Complete all repetitions on the chosen front leg before switching to the other leg.
Maintain controlled movement throughout, avoiding forward lean or excessive knee travel beyond the toes to protect joints and maximize quad and glute activation.
★ 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
Keep your chest upright and core engaged to maintain balance and protect your lower back.
Focus on driving through the front heel to maximize quad and glute activation.
Avoid letting the front knee collapse inward; keep it aligned with your toes.
Control the descent to prevent unnecessary stress on the knee joint.
Use a weight that allows full range of motion without compromising form.
Keep your rear foot stable and avoid bouncing off the floor.
Maintain even breathing: inhale on the way down, exhale as you rise.
Perform the movement slowly to enhance muscle tension and stability.
Check that your barbell rests securely on your shoulders to prevent neck strain.
Alternate legs evenly to correct strength imbalances between sides.
How Not to Perform
Don’t let your front knee extend past your toes during the descent.
Don’t lean your torso forward; keep your chest upright.
Don’t lift your front heel off the ground while rising.
Don’t use momentum or bounce at the bottom of the movement.
Don’t allow your rear knee to slam into the floor.
Don’t let your knees collapse inward or outward; keep them aligned with your toes.
Don’t use a barbell weight that compromises your form.
Don’t twist or rotate your hips; keep them square and stable.
Don’t hold your breath; maintain steady breathing.
Don’t rush through repetitions; perform the movement with control.
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.
