Movement overview

The Barbell Split Squat is a unilateral lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. It involves stepping one foot forward and lowering the hips while keeping the torso upright, using a barbell placed across the upper back for resistance. This exercise enhances balance, coordination, and strength in the legs.

Step-by-step cues

1. Begin by placing a barbell across your upper back, gripping it slightly wider than shoulder-width apart.
2. Stand with your feet hip-width apart and step one foot forward into a staggered stance.
3. Lower your hips by bending both knees until the back knee nearly touches the ground.
4. Ensure the front knee is aligned over the ankle and does not extend past the toes.
5. Push through the heel of the front foot to return to the starting position.
6. Repeat for the desired number of repetitions before switching legs.

Technical tips

• Maintain an upright torso throughout the movement to prevent leaning forward.
• Engage your core to stabilize your body and maintain balance.
• Focus on driving through the heel of the front foot to maximize glute activation.
• Keep your gaze forward to help maintain proper posture and alignment.
• Start with a lighter weight to master form before progressing to heavier loads.
• Ensure even distribution of weight on both feet during the descent.