A unilateral barbell squat performed from a staggered stance that primarily works the quadriceps and glutes.
How to do the Split Squat (Barbell)#
- Set a barbell across your upper back and step into a split stance with one foot forward and the other foot behind.
- Brace your core and keep your chest upright throughout the movement.
- Bend the front knee and lower your hips until the front thigh is about parallel to the floor.
- Drive through the front heel to extend the front knee and return to the starting position.
- Repeat for the prescribed reps, then switch legs and repeat on the opposite side.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Hamstrings, Adductors, Calves, Abs, Lower back
Common mistakes#
- Allowing the front knee to collapse inward.
- Shifting weight onto the front toes instead of the heel.
- Leaning the torso forward excessively.
- Pushing primarily with the rear foot rather than the front leg.
