Barbell Split Squat On Bench

Pro Tip

If squatting down feels awkward, adjust the distance of the bench behind you by moving it.

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 standing up and taking a step back while squeezing the barbell tightly and keeping it over your upper back.
While maintaining an upright torso, lift one leg so that it is placed behind you on a bench, resting the top of your foot on the bench.
Inhale and lower your body by allowing both legs to bend.
Continue to lower your body until your front thigh is at least parallel to the ground.
Exhale and push through your front foot while keeping it flat on the floor to stand upright, 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.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.

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