Barbell Split Squat: How-to, Tips & More
The Barbell Split Squat is a intermediate compound exercise for your quads. You do it with barbell and rack, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Barbell Split Squat
- Set the bar on your upper back and step into a long split stance.
- Keep your torso upright.
- Lower straight down until your back knee is near the floor.
- Drive back up, then switch legs after the set.
Barbell Split Squat tips
- Your feet stay planted the whole set.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell, Rack
Type
Compound
Barbell Split Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Barbell Split Squat work?
The Barbell Split Squat mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Split Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Split Squat?
You need barbell and rack.
Add Barbell Split Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon