Barbell Single Leg Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Leg Split Squat
How to: Barbell Single Leg Split Squat
- Stand with your feet hip-width apart, holding a barbell across your shoulders.
- Step one foot back into a lunge position, keeping the other foot stable.
- Lower your body until your back knee nearly touches the ground, keeping your front knee aligned with your ankle.
- Push through your front heel to return to the starting position.
- Repeat the movement for the desired number of repetitions, then switch legs.
Common Mistakes
- Leaning too far forward, which can strain the lower back.
- Allowing the front knee to collapse inward.
- Not using a full range of motion.
Modifications
- Use a lower weight or perform the exercise without weights to start.
- Perform the squat with the back leg elevated on a bench for additional support.
Tips
- Maintain a straight posture while performing the split squat.
- Ensure that your front knee does not extend past your toes.
- Engage your core for stability throughout the movement.
Tags
glutes
thighs
strength
split squat
lower body
fitness