Barbell Split Squat

Barbell Split Squat Basics

Primary muscles worked: Quads, Glutes

Synergist Muscles: Hamstring

Mechanics: Compound

Equipment: Elevated step or Bench and Barbell

How To Perform The Barbell Split Squat

• Set up the barbell so that it rests along your back, just below your neck.
• Grip the barbell with an overhand grip with your hands spaced roughly 6 to 12 inches beyond your shoulder width on each side.
• After you unrack the weight, step back and extend one leg back so that your toes are flat on top of the box.
• Your other foot will be positioned about two to three feet away from the box. You should be standing up straight up with your front leg fully extended and your back leg partially flexed or bent. Your front leg will be the working leg during the barbell split squat.
• Once your feet are in place, bend your front leg at the knee and lower your body until your front legs upper thigh becomes parallel to the floor.
• When that leg reaches parallel, push through your front foot, contracting your quads and glutes to lift your body back to the starting position.
• When you have extended your front leg back to the starting position, you have completed one full repetition.

Barbell Split Squat Tips

• Balance is a crucial component for the barbell split squat and you may need to practice without a barbell on your back to develop proper form.
• Do not allow the knee of your front leg to drift forward beyond your toes. This will cause an increase in sheer force to the knee which may lead to injury.

Barbell Split Squat and Sports 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.