Barbell Split Squat

Barbell Split Squat


Utility: Auxiliary
Mechanics: Compound
Force: Push



Position barbell on back of shoulders and grasp barbell to sides. Stand with feet far apart; one foot forward and other foot behind.


Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.


Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor throughout movement. Keep torso upright during squat; flexible hip flexors are important. With feet further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized.

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