Legs · Barbell
Barbell Split Squat
The barbell split squat is a unilateral compound movement that heavily targets the quadriceps, glutes, and adductors while testing core stability. It serves as a primary or secondary strength builder in lower-body workouts to balance muscular imbalances between legs.
- Equipment
- Barbell
- Type
- Strength
- Animation
- Men and women
How to do it
- Stand with your feet hip-width apart, holding a barbell across your upper back and shoulders.
- Step forward with one foot, leaving the other foot in place. Your stance should be long enough to maintain balance but not too stretched.
- Lower your body by bending both knees, keeping the front knee in line with the foot and not extending past your toes.
- Your rear knee should nearly touch the ground, and your front thigh should be parallel to the floor.
- Keep your torso upright, shoulders back, and core engaged.
- Press through the heel of your front foot to return to the starting position.
- Complete all reps on one side before switching to the other leg.
Common mistakes
- Placing the feet on a single narrow line impairs balance and causes lateral hip shifting.
- Allowing the front heel to lift off the floor shifts the load onto the knee joint instead of the glutes and quads.
- Excessive forward trunk lean compromises spinal neutrality under the barbell load.
- Banging the rear knee into the floor increases the risk of joint trauma and indicates a lack of eccentric control.
Tips
- Maintain a hip-width lateral distance between your feet as if standing on train tracks rather than a tightrope.
- Drive through the midfoot and heel of your front leg to initiate the upward phase.
- Keep your upper back tight and pull the barbell firmly into your traps to stabilize your torso.
Sets and reps
Perform 3–4 sets of 8–12 reps per leg for hypertrophy and muscular balance, resting 90 to 120 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What is the difference between a split squat and a lunge?
In a split squat, both feet remain planted on the floor for the entire set, eliminating the dynamic stepping and impact of a lunge.
How can you tell if your stance is too short or too long?
At the bottom position, both knees should form roughly 90-degree angles; if the front heel lifts, lengthen the stance, and if the hip flexor feels overstretched, shorten it slightly.
