Barbell Low Split-Squat
Build strength & balance with Barbell Low Split-Squats. A challenging lower body exercise targeting quads, glutes, & hamstrings.
The Barbell Low Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: barbell.
Required Equipment
Barbell Low Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Barbell Low Split-Squat Variations and Alternatives
How to do the Barbell Low Split-Squat
Positioning: Begin by standing in a staggered stance with one foot forward and the other extended behind you, as if about to perform a lunge.
Barbell Placement: Hold a barbell across your upper back with an overhand grip, ensuring it securely rests on your trapezius muscles, not your neck.
Descent: Engage your core and keep your chest up as you lower your hips towards the floor by bending both knees. Ensure that the front knee is aligned with your front foot and doesn't track past your toes.
Lowest Position: Descend until your back knee is just above the ground, forming nearly a 90-degree angle with your front leg, all while maintaining a straight posture and keeping your balance.
Ascent: Push up through the heel of your front foot to extend both knees and return to the starting position.
Repetition: Complete the desired number of repetitions on one side before switching legs and repeating the movement.
Safety and Form: Remember to perform the exercise with proper form to prevent injury and to ensure the target muscles are correctly worked. It's also beneficial to start with a lighter weight to master the technique before progressing to heavier loads.
---
Barbell Low Split-Squat FAQs
What muscles does the Barbell Low Split-Squat work?
The Barbell Low Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Barbell Low Split-Squat?
Barbell.
Is the Barbell Low Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Low Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Low Split-Squat variations and alternatives?
Similar exercises include the Low-Box Band Single-Leg Split-Squat, Loop-Band Split-Squat, Barbell Elevated Front-Foot Split-Squat and Barbell Cossack Squat.
Training calculators
Work out the numbers behind your training before your next session.