Barbell Split Squat
Auto DetectedA unilateral lower body exercise with a barbell on the shoulders that targets quads and glutes to build single-leg strength, balance, and correct imbalances; ideal for athletic performance and stability.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back, Calves, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Lower Back
5/10Erector Spinae
Calves
4/10Gastrocnemius
Obliques
4/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Set barbell in squat rack at shoulder height. Position bar across upper traps, unrack, and step into staggered stance with front foot forward and rear foot back, feet hip-width.
- Inhale and brace core.
- Bend both knees to lower body until front thigh is parallel to floor and rear knee nears ground.
- Keep front knee tracking over toes.
- Drive through front heel to extend knees and hips, returning to start.
- Exhale during ascent.
- Switch legs after reps.
Coaching Tips
Form Cues
- Upright torso
- Knees track toes
- Drive through heel
- Core braced
- Chest up
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until front thigh parallels floor and rear knee hovers above ground; fully extend hips and knees at top.
Safety
Safety Notes
- Maintain neutral spine
- Avoid knee valgus
- Use spotter for heavy loads
- Warm up thoroughly
- Stop if knee or back pain occurs
Spotting
Spot from behind or sides; assist on ascent if needed. Use rack safeties for solo heavy sets.
Common Mistakes
- Knee collapsing inward
- Leaning forward
- Hyperextending back
- Uneven stance
- Rushing descent
When to Avoid
- Acute knee pain
- Lower back injuries
- Hip impingement
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Shoulder mobility for bar
Build Up First
- Master bodyweight split squat
- Basic squat form
- Single-leg balance competency
Also known as
Back Rack Split Squat, Barbell Lunge Squat, Single-Leg Barbell Squat
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