Barbell Front Rack Split Squat

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Barbell Front Rack Split Squat demonstration

Exercise overview

Training details

Quadriceps Glutes Hamstrings Core Upper Back

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Support the bar securely across the fronts of your shoulders with your elbows lifted, then step into a balanced split stance.
02Brace your trunk, keep your pelvis facing forward, and plant your front foot firmly.
03Bend both knees to lower vertically, bringing the rear knee toward the floor under control.
04Keep your front knee aligned with its toes, your front heel down, and your elbows high throughout the descent.
05Drive through your front foot to rise without changing your stance, then complete the prescribed repetitions before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBarbell Front Rack Rear Foot Elevated Split Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse Lunge

Comparable substituteBulgarian Split Squat

Comparable substituteForward Lunge

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