Barbell Split Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Hips · Quadricep · Thighs

80%

Hamstrings

20%

Equipment

Barbell

Setup / Starting Position

Stand with your feet hip-width apart, holding a barbell across your upper back, resting it on your trapezius muscles.
Take a wide step forward with one foot, and position the other foot far behind you.

Exercise Position

Lower your body towards the floor by bending your front knee and lowering your back knee towards the ground.
Descend until your thigh is parallel to the floor, or as low as comfortable.

Form & Performance

Push through your front heel to return to the starting position, straightening your leg and lifting your body back up.
Keep your core engaged and maintain a stable torso throughout the movement.