How to Do
How to Do Barbell Split Squat
The barbell split squat should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the barbell split squat.
Beginning
Beginning Barbell Split Squat
1. Take a staggered stance with the bar across your back.
2. Lower into a lunge by bending the front knee until the thigh is parallel to the ground; keep the front knee behind the toes.
3. Extend your hips and knees to drive up to the starting position; repeat for the number of reps recommended.
4. Carry out the set with the opposing leg.
Movement
Barbell Split Squat Movement
1. Keep your shoulders retracted and your chest and chin up.
2. Slowly lower your front leg, flexing at the knee, until your rear knee is almost touching the floor.
3. Ascend to the starting position while keeping your core engaged. Make sure the back leg, not the front, is the one that starts the movement.
Benefits
Barbell Split Squat Benefits
It strengthens the quadriceps, hamstrings, glutes, and calves, among other leg muscles. Additionally, because this is a single-leg exercise, your core is forced to work overtime to keep you balanced.
