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How to do it
- Rack the bar across the upper back and step into a long split stance with feet hip-width apart.
- Brace your core and stand tall with most of your weight on the front foot.
- Lower the back knee straight down toward the floor, keeping the front shin close to vertical.
- Stop just before the back knee touches the floor, keeping the torso upright and chest up.
- Drive through the front foot to stand back up to the starting split-stance position.
- Complete all reps on one side before switching legs, keeping the same setup each time.
Common mistakes
- Letting the front knee cave inward, which strains the knee and reduces glute engagement.
- Pushing off the back foot to stand up, which removes load from the front working leg.
- Leaning the torso too far forward, which turns the lift into a hinge and loses the quad focus.
- Setting the stance too short, which forces the front knee far past the toes and stresses the joint.
Muscles worked
Same movement, other equipment
Plans that include the Barbell Split Squat
Similar exercises
Good to know
- What muscles does the Barbell Split Squat work?
- Mainly the glutes and quads.
- What equipment do you need for the Barbell Split Squat?
- It uses a barbell. Without it, the Bodyweight Alternating Lateral Lunge and the Bodyweight Alternating Reverse Lunges train the same muscles the same way.
- Is the Barbell Split Squat good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Reverse Lunge.