Barbell Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bulgarian Split Squat
Visualised Target Muscle Groups
Front
Back
How to: Barbell Split Squat
- Begin by standing with your feet shoulder-width apart, holding a barbell across your shoulders.
- Step back with one foot, lowering your back knee towards the floor.
- Keep your front knee aligned with your ankle and lower your hips until your front thigh is parallel to the ground.
- Push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Leaning too far forward.
- Letting the knee go beyond the toes.
- Not maintaining a straight back.
Modifications
- Perform the exercise with lighter weights.
- Use body weight for beginners.
Tips
- Keep your torso upright throughout the movement.
- Ensure your front knee stays behind your toes.
- Engage your core to maintain stability.
Barbell Split Squat Alternatives
Tags
lower body
strength
glutes
quads
squat
weightlifting
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