Barbell Split Squat

The barbell split squat is a multi-joint single-leg strength exercise with an emphasis on the quads, hamstrings and glutes. The exercise also improves balance and stability on both sides. Placing the bar on your back allows for easier balance and doesn’t require as much core strength.


  1. 119_A
    Place a barbell on your upper back with an overhand grip, just as you would for a back squat. Stagger your stance, with your front foot 2-4 feet in front of your rear foot. Stay on the toes of your rear foot. This if your starting position.
  2. Barbell Split Squat
    Lower your hips until your front thigh is at least parallel to the floor. Push through your front leg's heel, and drive the hips and knees upwards, to return to the starting position.

Trainer’s Tips

  • Make sure you position your legs far enough to give your hips room to drop.
  • Keep most of your weight on your front leg.
  • Do not let your knee cave inward on the ascent.