Barbell Split-Squat
Build serious leg strength & balance! Barbell Split-Squats target quads, glutes, and core. A challenging & effective lower body exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright with your feet hip-width apart, holding a barbell across your upper back with an overhand grip. Ensure the bar is resting comfortably on your traps and shoulders, with your elbows pointing down and back.
2. Take a step forward with one foot, creating a long stance. Your feet should be staggered and about 2 to 3 feet apart, depending on your height.
3. Keep your torso as upright as possible and your front knee aligned with your front foot. The back heel should be off the ground.
4. Inhale as you slowly lower your body by bending both knees, keeping the front knee in line with the foot without letting it go past your toes. The descent should be controlled and steady.
5. Lower yourself until your back knee almost touches the ground and your front thigh is parallel to the floor, as shown in the provided photos.
6. Pause at the bottom, then exhale as you drive through the heel of your front foot to extend your knees and hips, returning to the starting position.
7. Perform the desired number of repetitions with one leg forward, then switch legs and repeat to complete one set.
8. Rest as needed between sets. Adjust the weight to match your skill level, ensuring you can complete all sets with proper form but still challenging your muscles.
Remember to keep your movements controlled, especially during the lowering phase, to maximize muscle engagement and reduce the risk of injury.
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