Barbell Split Squat

Table of Contents:

 

Exercise Information

  • Alternative Names: Bb split squat
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell, squat rack
  • Muscles Targeted: Quadriceps, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps per leg
  • Variations:
  • Alternative:

The barbell split squat is a free weight version of the traditional split squat used by experienced gym trainees to increase strength, muscle mass, and injury resilience. It is commonly used by sportspersons and athletes to improve their balance and prevent injury at their hips, knees, and ankles.

Barbell Split Squat Exercise Information

  • Alternative Names: Bb split squat
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell, squat rack
  • Muscles Targeted: Quadriceps, glutes, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 8-10 reps per leg
  • Variations:
  • Alternative:

How to do Barbell Split Squat

Place a barbell, loaded with lighter weight plates (weighing about 45-70 lbs on each side), at the back of your shoulders, while grabbing it using an overhand grip. Stand with the staggered stance, with the front leg positioned 2-3 feet in front of your back leg. Descend into a squat position until the front thigh is almost parallel to the ground. Push through the heel of your front leg and extend your knees and hips upward.

Barbell Split Squat

Tips

  • Make sure to place the barbell on a squat rack before initiating the movement to prevent excess stress on your back and shoulders.
  • Keep your front foot flat and do not allow your front knee to extend beyond the toes.

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