Barbell Single Leg Split Squat

Barbell Single Leg Split Squat

The Barbell Single Leg Split Squat is a highly effective lower body exercise that targets the quads, hamstrings, and glutes. It is a challenging variation of the traditional squat that also works on balance, stability, and core strength. This exercise requires a barbell and can be performed at home or in a gym setting. Start by placing a barbell across your upper back, just like in a regular back squat. Stand with your feet shoulder-width apart, and take a step forward with one foot while lifting the other foot off the ground. This is your starting position. As you descend, bend your front knee while keeping the back knee almost touching the ground. Ensure that your front knee stays in line with your toes and doesn't go past them. Push through your front heel to rise back to the starting position, engaging your glutes and quads. The Barbell Single Leg Split Squat is an excellent exercise for those looking to improve lower body strength, stability, and balance. It also helps in correcting muscle imbalances between the left and right sides of your body. Challenge yourself by gradually increasing the weight on the barbell as you progress in your training, but always prioritize proper form over heavy weight.


  • Start by standing with your feet shoulder-width apart, holding a barbell behind your head across your upper back.
  • Take a big step forward with your right leg, keeping your left foot planted and your torso upright.
  • Lower your body by bending both knees until your right thigh is parallel to the ground, ensuring that your knee doesn't go past your toes.
  • Push through your right heel and return to the starting position.
  • Repeat for the desired number of repetitions and then switch legs.

Tips & Tricks

  • Ensure proper form and technique by keeping your chest up, shoulders back, and core engaged throughout the entire movement.
  • Start with a lighter weight and gradually increase the load as you become more comfortable with the exercise.
  • Focus on controlling the movement and avoid using momentum or swinging your body.
  • Place your front foot far enough forward so that your knee stays aligned with your ankle throughout the squat.
  • Don't let your rear knee touch the ground during the squat; strive to maintain tension in both legs.
  • To challenge your stability and engage your core even more, try performing the exercise on an unstable surface like a balance board or BOSU ball.
  • Alternate between different foot positions, such as toes pointed forward or slightly angled out, to target different muscles in your legs and glutes.
  • Incorporate a pause at the bottom of the squat to increase time under tension and enhance muscle activation.
  • Breathe in during the descent and exhale forcefully as you push back up.
  • As with any exercise, listen to your body and modify the intensity or range of motion as needed to avoid discomfort or pain.


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