The Barbell Front Rack Split Squat is an effective lower body workout that strengthens the legs, enhances balance, and boosts core stability. It involves performing a split squat with a barbell, targeting the thighs and hips.
Position your feet hip-width apart while standing up straight, holding the barbell on your upper chest.
2
Step one foot about two feet forward while keeping the other foot in place.
3
Lower your body by bending the forward knee until your back knee almost touches the floor, while keeping the barbell on your upper chest.
4
Press through the heel of the forward foot and extend both knees to raise your body back up to the starting position.
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Repeat with the other foot forward for the programmed number of reps. Be sure to keep your body upright as leaning too far forward or backward can lead to injury.
Position your feet hip-width apart while standing up straight, holding the barbell on your upper chest.
Step one foot about two feet forward while keeping the other foot in place.
Lower your body by bending the forward knee until your back knee almost touches the floor, while keeping the barbell on your upper chest.
Press through the heel of the forward foot and extend both knees to raise your body back up to the starting position.
Repeat with the other foot forward for the programmed number of reps. Be sure to keep your body upright as leaning too far forward or backward can lead to injury.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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