Quads · Barbell · Intermediate
How to do Barbell Split Squat
The barbell split squat is a lower body strength exercise that targets the quadriceps, while also engaging the glutes, hamstrings, and calves. It involves stepping forward into a split stance and lowering the body with a barbell across the upper back.
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings and Calves
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Split Squat, step by step
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with your right foot, keeping your torso upright.
- Lower your body by bending your knees and hips until your right thigh is parallel to the ground.
- Pause for a moment, then push through your right heel to return to the starting position.
- Repeat with your left leg forward for the desired number of repetitions.
Station taken, or training at home? Alternatives to Barbell Split Squat →
Muscles worked
Barbell Split Squat works your quads as the main mover, with help from your glutes, hamstrings and calves.
Track Barbell Split Squat in SPLYT
Barbell 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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