Barbell Split Squat
Barbell Split Squat
The Barbell Split Squat is a powerful lower-body exercise that targets and strengthens the quads, glutes, and hamstrings. This unilateral exercise also improves balance and stability by engaging each leg independently, making it a great addition to any strength training regimen.
How to do Barbell Split Squat
- Barbell Setup: Place a barbell across your upper back, holding it in place as you would for a back squat. Ensure the weight is appropriate for your strength level.
- Stance Position: Stand in a staggered stance with one foot forward and the other foot back, approximately two to three feet apart. The heel of your back foot can be elevated on a small platform or remain flat, depending on your balance and flexibility.
- Lowering Down: Lower your body by bending both knees, keeping the weight centered over your front foot. Your front knee should be aligned with your ankle, and your back knee should be lowered towards the ground.
- Driving Up: Push through the heel of your front foot to return to the starting position. Keep your torso upright throughout the movement.
- Repeat and Switch: Complete the desired number of repetitions on one leg, then switch to the other leg.
Form Tips
- Upright Torso: Maintain an upright posture throughout the exercise to engage your core and protect your spine.
- Front Knee Position: Ensure your front knee does not extend past your toes when lowering down to prevent undue stress on the joint.
- Controlled Movement: Lower and rise in a controlled manner to maximize muscle engagement and maintain balance.
- Even Weight Distribution: Focus on keeping your weight distributed evenly between both legs throughout the movement.
Primary Muscles Targeted
- Quadriceps: The primary muscles worked in the front leg during the split squat.
- Glutes: Especially targeted in the driving phase when returning to the starting position.
- Hamstrings: Work in tandem with the glutes during the upward movement.
Secondary Muscles Targeted
- Core Muscles: Engaged for stability and balance during the exercise.
- Calves: Used in stabilizing the body, particularly in the back leg.
- Lower Back (Erector Spinae): Helps in maintaining an upright torso.
