Exercise description of the barbell split squat.  Learn about the barbell split squat with video and pictures.  Also learn how the barbell split squat can improve your sports performance.

Primary muscles worked:  Quads, Glutes

Synergist Muscles:  Hamstring

Mechanics:  Compound

Equipment:  Elevated step or Bench and Barbell

How to perform the exercise:  The barbell slit squat requires a box, bench, or elevated step located at the edge of a squat rack. The athlete will set up the barbell so that it rests along the back, just below the neck. The athlete will grip the barbell with an overhand grip with hands spaced roughly 6 to 12 inches beyond shoulder width on each side. After the athlete unracks the weight, he or she will step back and extend one leg back so that the toes and flat of the top of the foot are resting on top of the box. The athletes other foot will be positioned about two to three feet away from the box. The front leg will be the working leg during the barbell split squat. Once the athlete's feet are in place, the athlete will bend the front leg at the knee and lower their body until the front legs upper thigh becomes parallel to the floor. When the leg reaches parallel, the athlete will push through their front foot, contracting the quads and glutes to lift the body back to the starting position. When the athlete has extended the front leg back to the starting position, he or she has completed one full repetition.

Spotting the exercise:  The spotter for the barbell split squat should stand at the athlete's side during the lift. Balance is a crucial component for the barbell split squat and it is the spotter's job to ensure the athlete does not fall over during the lift. If the athlete does begin to lose balance and can not control their movement, the spotter should grab the athlete's waist line on each side until the athlete's balance has been restored. If heavier loads are being used, then two spotters would be advisable for the lift. In this scenario, each spotter would be on opposite ends of the barbell.

Sport specific application:  The barbell split squat can be seen as a variant of single leg jumping. Jumping can be seen in a wide range of sport which makes it a highly applicable exercise for athletes. Not only that, but the barbell split squat can help improve single leg balance and coordination. These are two very important components of speed, agility, and quickness. That again makes this exercise highly applicable to many athletes.