Barbell Split Squats
- Place an appropriate amount of weight on a barbell in a squat rack. Once ready, position yourself underneath the barbell. Keep your core tight and drive your hips forward to lift the barbell off the rack. Step away from the rack. Secure the barbell on your traps and make sure your core is braced before beginning.
- Step out with the left foot, leaving the right foot behind. From this position, lower the back right knee towards the ground. Push up with your front left leg. Please note that you will not kick back up into a regular standing position until all repetitions have been completed.
- Continue this up and down pattern. Switch sides and perform the same pattern with the right leg in front.
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Related exercises to discover
Barbell split squats is a gym exercise that targets calves and hamstrings and quadriceps and also works abs. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Leg press / machine squat press, frog jumps and barbell lunges. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
