Barbell split squat

Main muscle🎯 Quads
Equipment🧰 Barbell
Area🦵 Legs
step by step6

How to do it step by step

  1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  2. Hold a barbell across your upper back, resting it on your traps.
  3. Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.
  4. As you lower, push your knees out to the sides and keep your weight on your heels.
  5. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Similar exercises

Farmers walkDumbbell goblet squatSissy squatLeg pressLeg extensionBarbell snatch

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

See all 141 exercises ↗