Barbell Split Squat
Muscle Groups: Quads, Glutes
Barbell Split Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Split Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- 2
Step one foot back about two feet, keeping your front knee directly over your ankle.
- 3
Lower your back knee toward the ground by bending both knees while keeping your torso upright.
- 4
Push through your front heel to return to the starting position.
Tips for Success
These tips will help you perform Barbell Split Squat safely and effectively while maintaining proper form.
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Keep your front knee from extending beyond your toes to avoid strain.
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Engage your core throughout the movement for better stability.
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Maintain a straight back to prevent injury and improve balance.
Secondary Muscles
While Barbell Split Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Split Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Split Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
