Lever Barbell Single Leg Split Squat (plate loaded)

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Lever Barbell Single Leg Split Squat (plate loaded)

Instructions

Preparation

Place bench behind smith bar. With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place foot slightly forward under bar. Extend other leg back and place top of foot on bench. Disengage bar by rotating bar back.

Execution

Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.

Comments

Keep torso upright during squat; flexible hip flexors are important. Forward knee should point same direction as foot throughout movement. Keep foot flat on floor. Position foot slightly forward to distribute force on hip extensors. May also be referred to as Lever Barbell Bulgarian Squat.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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