LEGS · COMPOUND
Barbell Split Squat
A stationary split squat loaded with a barbell.
Primary musclesQuads, Glutes
Secondary musclesHamstrings, Core
EquipmentBarbell, Rack
DifficultyIntermediate · Single-Leg Squat
How to perform
- Set a stable staggered stance and secure the bar.
- Lower the hips under control.
- Drive through the front foot to return to standing.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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