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Barbell Single Leg Split Squat
Muscles involved
The barbell single leg split squat loads the bar on your back. It builds single-leg strength.
How to do it
- Stand in a staggered stance with the barbell across your upper back, placing the top of your back foot on a bench behind you, and your front foot far enough forward to allow a deep knee bend.
- Keeping your torso upright and core engaged, slowly lower your hips straight down until your front thigh is parallel to the floor, allowing your back knee to bend towards the ground.
- Pause briefly at the bottom of the movement, ensuring your front knee is aligned over your toes.
- Press through the heel of your front foot to slowly and powerfully drive back up to the starting position.
Equipment required
Muscles worked
Tips
- Place your front foot far enough forward so that when you lower, your front knee stays directly over your ankle, not your toes. - Keep your weight distributed primarily on the heel of your front foot. - Do not let your front knee collapse inward; keep it tracking in line with your toes. - Maintain a tall chest and engaged core to prevent excessive leaning or rotation of your torso.
Difficulty
AvanzadoFrequently asked questions
Barbell Single Leg Split Squat: which muscles does it work?
Barbell Single Leg Split Squat mainly works: Quadriceps, Glutes. It also involves: Gluteus maximus.
What is Barbell Single Leg Split Squat good for?
The barbell single leg split squat loads the bar on your back. It builds single-leg strength.
How do you do Barbell Single Leg Split Squat with proper form?
- Place your front foot far enough forward so that when you lower, your front knee stays directly over your ankle, not your toes. - Keep your weight distributed primarily on the heel of your front foot.
Similar exercises
Variations and complementary movements
