Barbell Split Squat

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Barbell Split Squat

Instructions

Preparation

Position barbell on back of shoulders and grasp barbell to sides. Stand with feet far apart; one foot forward and other foot behind.

Execution

Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.

Comments

Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor throughout movement. Keep torso upright during squat; flexible hip flexors are important. With feet further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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