Barbell Split Squat

Muscles involved

GlutesQuadriceps

How to do it

1. Place the bar on the upper part of your back and step one leg forward, forming a lunge. 2. Lower controllably, bringing the back knee towards the floor. 3. Briefly pause when both knees form an angle close to 90 degrees. 4. Propel yourself upward and repeat before switching legs.

Equipment required

Barra

Muscles worked

MaleFemale

Gluteus maximusQuadricepsAdductor magnusSoleus

Tips

- Keep your torso upright during the lunge. - The back knee should almost touch the floor. - The front knee should not go past your toes.

Difficulty