Split Squat (Barbell)

A single-leg exercise where you maintain a split stance with a barbell across your shoulders, emphasizing unilateral leg and glute strength.

Instructions

1. Stand upright with feet hip-width apart, holding a barbell across the back of your shoulders (slightly below the neck).
2. Step forward with one leg, positioning your feet in a split stance approximately 2-3 feet apart.
3. Keep your torso upright and core engaged throughout the movement.
4. Lower your body by bending the knees of both legs simultaneously.
5. Descend until your rear knee nearly touches the ground and your front knee forms approximately a 90-degree angle.
6. Push through your front heel to return to the starting position.
7. Complete all repetitions on one leg, then switch to the other leg.
8. Perform equal repetitions on both legs.

Tips

• Maintain a split stance throughout the set to emphasize unilateral development.
• Keep your torso upright to maximize glute and quadriceps engagement.
• Ensure your front knee stays aligned with your toes and doesn’t cave inward.
• This movement challenges balance and stability significantly.
• Use moderate weight to maintain proper form and safety.
• The barbell provides additional resistance and balance assistance compared to dumbbells.