Barbell Front Rack Split Squat Exercise Guide
Exercise Profile
- Target
- Thighs
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Thighs
- Secondary Muscles
- Adductor Magnus, Glutes, Calves, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Front Rack Split Squat
How to: Barbell Front Rack Split Squat
- Stand with your feet shoulder-width apart while holding a barbell across your shoulders and clavicles.
- Step one leg back into a split stance while keeping the front knee over the ankle.
- Lower your body until your front thigh is parallel to the floor.
- Press through your front heel to return to the starting position.
Common Mistakes
- Allowing the knee to go past the toes.
- Not engaging the core for balance.
- Poor shoulder positioning under the barbell.
Modifications
- Use lighter weight or perform the exercise without weights.
- Perform the split squat with a raised front heel if balance is an issue.
Tips
- Maintain a straight back and avoid leaning too far forward.
- Keep your front knee aligned with your toes.
- Practice bodyweight squats to master the form before adding weight.
Barbell Front Rack Split Squat Alternatives
Tags
squat
thighs
strength
barbell
lower body
exercise