Loading home
Male
Barbell Split Squat
Muscles involved
The Barbell Split Squat is an exceptional unilateral exercise designed to target your glutes and quadriceps, though mastering it requires a smart approach to progression. To build up your strength without sacrificing technique, begin by focusing on foot placement and balance using just an empty barbell or very light weights. Once you feel stable during the lowering phase and can maintain solid posture, you can gradually add weight to the bar. Scaling up step by step ensures that both legs gain equal power, preventing strength gaps while protecting your joints and allowing you to move heavier loads safely over time.
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
Muscles worked
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
PrincipianteSimilar exercises
Variations and complementary movements
