Split Squat (Barbell)

Stagger your feet (one forward, one back). Squat down until back knee almost touches floor. Keep torso upright.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

barbell

Staggered

Standing

repsweight

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

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.
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.
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.
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.
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.
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.
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.