Barbell Single Leg Split Squat

Body Part: Hips

Muscle: Glutes

Equipment: Barbell

The Barbell Single Leg Split Squat is a loaded split-stance exercise that emphasizes the glutes and thighs of the front leg. The barbell sits across the upper back while the body lowers between the staggered feet.

Because the feet stay in place, the exercise trains balance and unilateral strength without stepping each rep. The front leg does most of the work, while the rear leg helps with support and control.

This movement is useful for building glute strength, improving left-to-right balance, and strengthening the legs through a stable single-leg pattern. It also carries over well to lunges, squats, and athletic movements.

Keep the torso controlled and the front foot planted. The best reps feel steady from the lowering phase through the drive back up.

Instructions

• Set the barbell across your upper back and step into a split stance.
• Brace your core and keep your front foot flat.
• Lower your body by bending both knees.
• Descend until the front leg is working strongly and the rear knee moves toward the floor.
• Push through the front foot to return to the starting position.

Tips & Tricks

• Use a stance long enough that the front heel stays down.
• Keep the front knee tracking over the toes.
• Do not push heavily off the rear leg.
• Start lighter than your regular squat.
• Keep your reps smooth and balanced on both sides.

Frequently Asked Questions

What does the split squat target?

It mainly targets the glutes and quads of the front leg, with support from the hamstrings, adductors, and core.

Is this the same as a lunge?

It is similar, but in a split squat the feet stay planted instead of stepping each rep.

Which leg should do most of the work?

The front leg should do most of the lifting while the rear leg provides balance.