Quadriceps · Advanced

Barbell Split Squat

Stationary back-rack split squat loading one leg at a time without stepping between repetitions.

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Barbell Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Barbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Set the bar on the upper back and take a long split stance.
02Keep the front foot flat and the back heel lifted.
03Lower straight down until the back knee approaches the floor.
04Keep the hips square and the front knee controlled over the foot.
05Drive through the front foot to rise without stepping the feet between reps.

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