Barbell Split Squat

How to Perform the Barbell Split Squat

Unrack a barbell across your upper back and step into a split stance with one foot about 2-3 feet in front of the other.
Your front foot should be flat on the ground and your rear foot balanced on the ball of the foot.
Brace your core and keep your torso upright throughout the movement.
Lower your body straight down by bending both knees until your rear knee nearly touches the floor and your front thigh is parallel to the ground.
Press through the heel of your front foot to drive yourself back up to the starting position.
Complete all prescribed reps on one side before switching legs, maintaining the same upright posture throughout.

Stance too narrow, causing balance issues

Position your feet about hip-width apart laterally, as if standing on railroad tracks rather than a tightrope.

Letting the front knee cave inward

Actively push your front knee in line with your toes throughout the movement to protect the joint.

Leaning forward excessively

Keep your chest up and torso vertical; a slight forward lean is acceptable but excessive lean shifts stress to the lower back.

✓Builds single-leg strength and addresses bilateral strength imbalances.
✓Places significant demand on the stabiliser muscles of the hip and ankle.
✓Provides an effective lower body exercise with less spinal loading than bilateral squats.

●Use the squat rack safety pins so you can bail safely if needed.
●For more quad emphasis, keep a shorter stance; for more glute emphasis, use a longer stance.
●Practice the movement with just bodyweight before adding the barbell.

Strength

4-5 sets of 5-6 reps per leg at 75-85% 1RM

Hypertrophy

3-4 sets of 8-12 reps per leg at 60-70% 1RM

Endurance

2-3 sets of 15-20 reps per leg at 40-55% 1RM

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