Barbell Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Bulgarian Split Squat, Single Leg Split Squat
How to: Barbell Split Squat
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Step one foot back into a lunge position while keeping your front foot flat on the ground.
- Lower your back knee toward the ground, making sure your front knee stays over your ankle.
- Push through the front heel to return to the starting position.
- Repeat on the other side.
Common Mistakes
- Letting the front knee collapse inward.
- Rounding the back instead of keeping a straight posture.
Modifications
- Perform the exercise without weights for beginners.
- Use a support such as a wall or chair for balance.
Tips
- Keep your front knee aligned with your ankle and do not let it extend past your toes.
- Engage your core for better stability during the movement.
Barbell Split Squat Alternatives
Tags
squat
legs
strength
balance
hip
barbell