Split Squat (Trap Bar)

A single-leg dominant exercise performed in a staggered stance with the trap bar at your sides, targeting the quads and glutes with less ankle mobility demand.

Instructions

1. Hold the trap bar at your sides with a neutral grip.
2. Step forward with one leg into a staggered stance, with feet about 2-3 feet apart.
3. Keep your torso upright and core engaged.
4. Lower your body by bending both knees until your back knee is just above the ground.
5. Maintain a vertical front shin; avoid excessive forward knee travel.
6. Push through your front foot to return to standing.
7. Complete all reps on one leg before switching to the opposite leg.

Tips

• The split squat is stationary, unlike lunges where you step.
• Keep your torso upright to emphasize the quads and glutes.
• Use a stride length that allows your front knee to stay aligned over your ankle.
• The trap bar allows for heavier loading compared to dumbbells or bodyweight.
• This movement is excellent for building single-leg strength and muscle symmetry.