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Barbell Low Split Squat

Barbell Low Split Squat

The Barbell Low Split Squat is a dynamic lower body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calf muscles. This exercise provides a challenging variation to the traditional squat and helps improve lower body strength, balance, and stability. To perform the Barbell Low Split Squat, you'll need a barbell placed securely on your upper back (using a squat rack or a Smith machine). Begin by assuming a staggered stance with one foot placed forward and the other foot positioned back, wider than hip-width apart. Ensure that your front knee is directly above your ankle, forming a 90-degree angle, while the back knee is lowered towards the floor. Maintain an upright torso and engage your core throughout the movement. Slowly lower your back knee towards the ground, aiming to bring it as close to the floor as possible without touching it. Keep most of your weight on the front foot, and as you exhale, push through the heel of your front foot to return to the starting position. To add intensity and challenge, you can increase the weight on the barbell gradually or try incorporating pauses at the bottom of the movement. The Barbell Low Split Squat can be included in leg day workouts or full-body routines to enhance overall lower body strength and stability. Remember to perform the exercise with proper form to avoid unnecessary strain and always listen to your body's limitations.


  • Start by standing with your feet shoulder-width apart and holding a barbell across your upper back, resting it on your shoulders.
  • Take a step forward with one foot and position your feet in a split stance, with the front foot pointing straight ahead and the back foot angled slightly outward.
  • Lower your body down by bending both knees, keeping your torso upright and your front knee in line with your front ankle.
  • Continue lowering until your back knee is almost touching the ground and your front thigh is parallel to the floor.
  • Push through your front heel and extend your knees and hips to return to the starting position.
  • Repeat the movement for the desired number of repetitions and then switch sides, stepping forward with the opposite foot.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Engage your core muscles to stabilize your body.
  • Start with a lighter weight and gradually increase the load as you become more comfortable with the exercise.
  • Ensure that your front knee does not extend past your toes to prevent excessive stress on the knee joint.
  • Keep your back straight and chest lifted to avoid rounding of the spine.
  • Control the descent and ascent of the exercise to maximize muscle engagement.
  • Breathe steadily throughout the movement, exhaling during the concentric phase and inhaling during the eccentric phase.
  • Incorporate unilateral training by performing the exercise one leg at a time to address potential muscle imbalances.
  • Include the barbell low split squat in a well-rounded lower body workout routine to target multiple muscle groups.
  • Listen to your body and adjust the range of motion and intensity based on your individual fitness level and limitations.

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