Kysero
Try for free

Quadriceps · Intermediate

Safety Bar Split Squat

Safety-squat-bar split squat loading each leg independently while the handles assist upper-body positioning.

View instructionsAll exercises
Back to all exercises
Safety Bar Split Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Safety Squat Bar

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the safety bar securely on the upper back and step into a stable split stance.
  2. 02Keep the torso tall, front foot flat, and hips facing forward.
  3. 03Lower straight down by bending both knees until the rear knee approaches the floor.
  4. 04Maintain front-knee alignment over the toes and steady pressure through the whole front foot.
  5. 05Drive through the front leg to return to the top and complete the set before switching sides.

Keep exploring

Variations

Browse the full library

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

Easier regressionSplit SquatRelated variationBodyweight ATG Split SquatRelated variationBody Weight Front Foot Elevated Split SquatRelated variationBodyweight Isometric Split Squat HoldRelated variationDumbbell Split SquatRelated variationReverse Lunge

Keep exploring

Alternatives

Browse the full library

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

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder