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Barbell Front Rack Split Squat

Barbell Front Rack Split Squat

The Barbell Front Rack Split Squat is a fantastic compound exercise that targets your quadriceps, glutes, and hamstrings, while also engaging your core for stability. This exercise requires a barbell and is performed by holding the barbell in the front rack position (where the bar rests on your shoulders), while lunging forward with one leg and keeping the other leg elevated behind you on a bench or sturdy platform. By incorporating the front rack position, this exercise places more emphasis on your quadriceps compared to traditional split squats. Additionally, the front rack position also works on your upper back and shoulder mobility, improving your overall posture and stability. The split squat variation of the exercise allows for greater range of motion and activation of the glutes, as you are able to achieve a deeper lunge. This exercise is highly effective in developing lower body strength, increasing stability, and improving muscular balance between your left and right leg. It is advisable to start with lighter weights until you have mastered the proper form and technique. Always aim for a controlled movement and maintain proper posture throughout the exercise. By incorporating the Barbell Front Rack Split Squat into your routine, you are sure to see improvements in your lower body strength and stability in no time.


  • Start by standing with your feet shoulder-width apart, holding a barbell in front of your shoulders with an overhand grip.
  • Take a step forward with one foot, and position it far enough away from your body so that when you lower into a lunge, your front knee does not extend past your toes.
  • Keep your back straight and your core engaged throughout the exercise.
  • Bend both knees to lower yourself into a split squat, making sure your front thigh is parallel to the floor and your back knee hovers just above the ground.
  • Pause briefly in the lowered position, then push through your front heel to rise back up to the starting position.
  • Repeat the exercise for the desired number of repetitions, then switch legs and perform the same number of repetitions on the other side.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your body.
  • Keep your front foot flat on the ground to distribute the weight evenly.
  • Maintain an upright posture with your chest up and shoulders back.
  • Control the descent as you lower your body into the split squat position.
  • Exhale as you push through your front foot to return to the starting position.
  • Gradually increase the weight as you become more comfortable with the exercise.
  • Start with a lighter weight and higher repetitions to develop proper technique.
  • Include this exercise in a well-rounded leg workout to target different muscle groups.
  • Allow for adequate rest and recovery between sets to prevent fatigue and maintain performance.

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