Split Squat (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart, holding a barbell across your upper back.
   • Position the barbell on your traps, not on your neck, and grip it with both hands slightly wider than shoulder-width.
2. Step 2Position Your Feet
   • Step back with one foot and place it a few feet behind you, keeping your front foot flat on the ground.
   • Ensure that your back foot is on the toes, and your front knee is aligned with your ankle.
3. Step 3Engage Your Core
   • Engage your core muscles to stabilize your body throughout the movement.
   • Keep your chest up and your back straight, avoiding any rounding of the spine.
4. Step 4Lower Your Body
   • Bend your front knee and lower your body until your back knee nearly touches the ground.
   • Keep your front knee aligned with your ankle and avoid letting it extend past your toes.
5. Step 5Push Back Up
   • Press through your front heel to return to the starting position, straightening your front leg.
   • Maintain control and stability as you rise back up.
6. Step 6Switch Legs
   • After completing your desired reps on one leg, switch to the other leg and repeat the movement.
   • Ensure to maintain the same form and technique on both sides.
7. Step 7Finish the Exercise
   • After completing your sets, carefully rack the barbell back on your shoulders.
   • Stand tall and ensure your posture is upright before stepping away from the bar.