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Barbell Single Leg Split Squat

Barbell Single Leg Split Squat

The Barbell Single Leg Split Squat is a fantastic exercise that targets multiple muscle groups in your lower body. As the name suggests, it involves using a barbell while performing a squat on a single leg in a split stance. This compound exercise engages your quadriceps, hamstrings, glutes, and calves, making it an effective way to build lower body strength, stability, and balance. By performing the Barbell Single Leg Split Squat, you can also improve your core strength and coordination. This exercise activates your core muscles, including your abdominals and obliques, as they work to stabilize your body throughout the movement. Additionally, the split stance challenges your balance and proprioception, enhancing your overall coordination and body awareness. One of the key benefits of the Barbell Single Leg Split Squat is that it allows you to strengthen your legs individually. This unilateral exercise helps to correct muscle imbalances and prevents one leg from compensating for the weakness of the other. By working each leg independently, you can improve strength discrepancies, stability, and prevent potential injuries. Incorporating the Barbell Single Leg Split Squat into your workout routine can be particularly beneficial for athletes, as it mimics many athletic movements like sprinting and jumping. Moreover, this exercise can be modified by adjusting the height of the back foot or using additional weight, allowing for progression as you become stronger and more confident. Remember to always use proper form and start with lighter weights as you perfect your technique to minimize the risk of injury and achieve optimal results.


  • Start by standing in front of a barbell with your feet hip-width apart.
  • Position one foot about two feet in front of the other, with the toes slightly turned out.
  • Slowly lower your body into a squat position by bending at the knees and hips, keeping the back straight and the chest lifted.
  • Lower your body until your back knee is just above the ground or almost touching the ground.
  • Push through the heel of your front foot to return to the starting position.
  • Repeat the movement for the desired number of repetitions and then switch sides.

Tips & Tricks

  • Ensure proper form and stability by focusing on engaging your core and maintaining an upright posture throughout the exercise.
  • Start with a lighter weight or no weight at all until you feel comfortable and confident in performing the exercise with correct form.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and minimize the risk of injury.
  • Focus on maintaining a strong mind-muscle connection, really feeling the muscles in your legs working with every repetition.
  • Try variations such as holding the weight in the front rack position or performing the exercise with a kettlebell or dumbbell for added challenge and variation.
  • Incorporate unilateral training by alternating legs with each set to maintain balance and symmetry in your lower body strength.
  • Consider incorporating resistance bands or stability equipment, such as a Bosu ball or balance board, to challenge your stability and activate more muscles.
  • Experiment with different foot positions, such as a narrow or wide stance, to target different muscles in your lower body.
  • Include this exercise in a well-rounded leg workout routine that also includes other compound exercises like squats and deadlifts for overall lower body strength and muscle development.
  • Proper nutrition and hydration are key for optimal recovery and muscle growth, so make sure to fuel your body with nutritious foods and plenty of water.

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