TETSUBarbell Single Leg Split Squat
The Barbell Single Leg Split Squat is a barbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Barbell Single Leg Split Squat
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with one leg, keeping your torso upright.
- Lower your body by bending your front knee and hip, while keeping your back leg straight.
- Continue lowering until your front thigh is parallel to the ground.
- Pause for a moment, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Common questions
What muscles does the Barbell Single Leg Split Squat work?
The Barbell Single Leg Split Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Single Leg Split Squat?
You need a barbell to perform the Barbell Single Leg Split Squat.
How many sets and reps of the Barbell Single Leg Split Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Single Leg Split Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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