Exercise library · Legs
Barbell Split Squat.
Static split squat with the bar on the back for heavier single-leg loading.
Also known as: BB Split Squat, Barbell Static Lunge
IntermediateBarbell
The numbers
Sets
3–4
Reps
8–12
Rest
60–120 s
The play-by-play
How to do it.
- Step 01
Set a barbell on the upper back
- Step 02
Step into a split stance with the rear heel raised
- Step 03
Lower straight down until both knees are bent about 90 degrees
- Step 04
Keep the torso tall
- Step 05
Drive up through the front foot, then switch legs
What separates good from great
Pro cues.
Keep the feet hip width apart for balance
Do not let the front knee cave in
Log the bar weight, done on each leg
Common questions
Questions, answered.
- What is the Barbell Split Squat?
- Static split squat with the bar on the back for heavier single-leg loading.
- What muscles does the Barbell Split Squat work?
- The Barbell Split Squat primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.
- 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 should I do for the Barbell Split Squat?
- A typical prescription for the Barbell Split Squat is 3–4 sets of 8–12 reps. Rest about 60–120 seconds between sets.
- Is the Barbell Split Squat good for beginners?
- The Barbell Split Squat is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
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