LegsQuadsCoreAdductorsCalvesGlutesHamstringsintermediateRare
Barbell Split Squat (Version 2)
How to do it
- 1Hold a barbell with both hands at arm’s length in front of your hips and set up in a split stance.
Coaching cues
- Stand tall holding a barbell with an overhand grip just outside your thighs; feet hip-width apart.
- Step one foot forward into a long split stance (front foot flat, back heel lifted, toes pointing forward).
- Brace your abs, keep your chest up, hips square, and the bar close to your thighs.
- Lower straight down by bending both knees; keep the torso tall and the front knee tracking over the middle toes.
- Descend until the front thigh is near parallel and the back knee hovers just above the floor; keep weight through the front mid-foot/heel.
- Press through the front foot and the ball of the back foot to return to standing without locking the knees.
- Keep the bar level and close to the body; avoid letting the front knee cave inward or the heel lift.
- Complete all reps on one side, then switch legs and repeat.
Equipment
barbell
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