Strength

Barbell Split Squat

The Barbell Split Squat is a lower body workout enhancing strength, flexibility, stability, and coordination. This single-leg focused exercise tones legs and hips while improving balance.
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Barbell Split Squat instructions
Step-by-step instructions
1
Begin by standing with a barbell resting on your shoulders and select a leg to be your front leg.
2
Step backward with your non-selected leg and lower your body until your knee nearly touches the ground.
3
Keep your front foot flat on the floor and rise back to the start position, driving through your heel.
4
Repeat the movement on the same leg for the prescribed number of repetitions.
5
Switch legs after completing the set and repeat.
Begin by standing with a barbell resting on your shoulders and select a leg to be your front leg.
Step backward with your non-selected leg and lower your body until your knee nearly touches the ground.
Keep your front foot flat on the floor and rise back to the start position, driving through your heel.
Repeat the movement on the same leg for the prescribed number of repetitions.
Switch legs after completing the set and repeat.
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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