TETSUBarbell Split Squat
The Barbell Split Squat is a barbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Barbell Split Squat
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with your right foot, keeping your torso upright.
- Lower your body by bending your knees and hips until your right thigh is parallel to the ground.
- Pause for a moment, then push through your right heel to return to the starting position.
- Repeat with your left leg forward for the desired number of repetitions.
Common questions
What muscles does the Barbell Split Squat work?
The Barbell Split Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Split Squat?
You need a barbell to perform the Barbell Split Squat.
How many sets and reps of the Barbell Split Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell 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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