Barbell Low Split-Squat
Build strength & balance with Barbell Low Split-Squats. A challenging lower body exercise targeting quads, glutes, & hamstrings.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Positioning: Begin by standing in a staggered stance with one foot forward and the other extended behind you, as if about to perform a lunge.
Barbell Placement: Hold a barbell across your upper back with an overhand grip, ensuring it securely rests on your trapezius muscles, not your neck.
Descent: Engage your core and keep your chest up as you lower your hips towards the floor by bending both knees. Ensure that the front knee is aligned with your front foot and doesn't track past your toes.
Lowest Position: Descend until your back knee is just above the ground, forming nearly a 90-degree angle with your front leg, all while maintaining a straight posture and keeping your balance.
Ascent: Push up through the heel of your front foot to extend both knees and return to the starting position.
Repetition: Complete the desired number of repetitions on one side before switching legs and repeating the movement.
Safety and Form: Remember to perform the exercise with proper form to prevent injury and to ensure the target muscles are correctly worked. It's also beneficial to start with a lighter weight to master the technique before progressing to heavier loads.
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