Barbell Split Squat

Pro Tip

Try to keep your toes pointed forward.

How To

With feet shoulder-width apart, position yourself under the center of the barbell in the rack as you place it between your traps and upper back, and grip the barbell slightly wider than shoulder-width apart.
Lift the barbell from the rack by partially standing up and taking a step back while squeezing the barbell tightly and keeping it positioned over your upper back.
While maintaining an upright torso, take a moderate step forward with one foot, keeping the other foot in place.
Inhale and lower yourself to the ground by bending both legs.
Continue lowering yourself until just before your back knee comes in contact with the ground.
Exhale and push through your front foot to straighten both legs, continuing until your front leg is almost completely straight, returning to the starting position.
After all reps are completed, switch sides and repeat the movement, then return the barbell to the rack.

Primary Muscle Groups

Quads

Muscles spanning the front of your thigh.

Secondary Muscle Groups

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Equipment

Barbell

Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Squat

Front Squat

Front Squat With Crossed Arms

Barbell Split Squat

Barbell Split Squat On Bench

Barbell Forward Lunge

Alternatives

Exercises that target the same primary muscle groups with different equipment