Quads · Barbell · Intermediate
How to do Barbell Single Leg Split Squat
The barbell single leg split squat is a lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires balance, coordination, and strength, as you perform a squat movement with one leg forward and a barbell across your upper back.
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings and Calves
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Single Leg Split Squat, step by step
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with one leg, keeping your torso upright.
- Lower your body by bending your front knee and hip, while keeping your back leg straight.
- Continue lowering until your front thigh is parallel to the ground.
- Pause for a moment, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Muscles worked
Barbell Single Leg Split Squat works your quads as the main mover, with help from your glutes, hamstrings and calves.
Track Barbell Single Leg Split Squat in SPLYT
Barbell Single Leg Split Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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