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Barbell Elevated Split Squat

Barbell Elevated Split Squat

The Barbell Elevated Split Squat is a highly effective lower body exercise that targets multiple muscle groups simultaneously. This compound exercise primarily works the muscles of the legs, including the quads, hamstrings, and glutes. Additionally, it engages the core muscles for stability and balance. To perform the Barbell Elevated Split Squat, you will need a barbell and an elevated surface such as a step or a weightlifting bench. The exercise starts by placing one foot onto the elevated surface, while the other foot remains behind you on the ground. Your feet should be hip-width apart or slightly wider. Next, you will lower your body down by bending your front knee, while keeping your torso upright and your back straight. The back foot remains stationary throughout the movement. Aim to lower your body until your front thigh is parallel to the ground or slightly below. To add resistance, you can hold a barbell across your shoulders or use dumbbells by your sides. The added weight challenges your muscles further, promoting strength and muscle growth. It is important to maintain proper form and control throughout the exercise to avoid any strain or injury. The Barbell Elevated Split Squat is an excellent exercise for developing lower body strength, muscular endurance, and improving balance. It offers a functional movement pattern that mimics activities like climbing stairs or lunging forward. Incorporating this exercise into your workout routine can enhance overall lower body strength and help you achieve your fitness goals.


  • Start by placing a barbell on your back, resting it on your upper traps.
  • Stand facing away from a bench or step with your feet hip-width apart.
  • Now, lift one foot and place it behind you on the bench or step, keeping your toes pointed down.
  • Bend your front knee and lower your body down into a lunge position, keeping your chest lifted and core engaged.
  • Make sure your front knee stays in line with your ankle and doesn't go past your toes.
  • Pause for a moment at the bottom of the movement, then push through your front heel to return to the starting position.
  • Repeat for the desired number of repetitions, then switch legs and repeat the exercise.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Engage your core and keep your back straight throughout the movement.
  • Gradually increase the weight as you become stronger and more comfortable with the exercise.
  • Don't rush the movement; perform each rep with control and intention.
  • Keep your front foot flat on the elevated surface and drive through your heel to activate the glutes and hamstrings.
  • Incorporate a full range of motion by going as low as you comfortably can, without compromising form.
  • Maintain a neutral spine posture by avoiding excessive forward lean or rounding of the back.
  • Breathe properly by exhaling on the exertion phase and inhaling during the eccentric phase.
  • Consider using a spotter or safety bars when attempting heavier weights.
  • Ensure adequate rest and recovery to prevent overtraining and allow your muscles to grow and adapt.


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