Exercise Facts
| Movement Pattern | Lunge, Squat, Stability, Unilateral |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Hip Stabilizers, Quads |
| Equipment | Barbell, Rack, Weight Plates |
| Environment | Gym |
| Skill Level | Intermediate |
| Series | Barbell Unilateral Lower Body Series |
Overview
The Barbell Split Squat is a foundational unilateral strength exercise that builds power, stability, and mobility in the lower body. Performed with a fixed split stance rather than stepping dynamically, it allows for greater control and muscle engagement through the full range of motion.
To perform, position a barbell across your upper back as in a back squat. Step one foot forward and one foot back into a stable split stance, feet shoulder-width apart. Keep your torso upright and brace your core. Lower your rear knee toward the floor under control, keeping your front knee aligned over your ankle. Drive through your front heel to return to the start position while maintaining balance and posture throughout.
This movement primarily targets the quads, glutes, and hamstrings, with the core and hip stabilisers supporting balance and posture. It’s an excellent exercise for addressing left-right strength imbalances, improving hip mobility, and enhancing single-leg control — essential for athletic performance and hybrid conditioning.
Common mistakes include taking too narrow or wide a stance, letting the front knee collapse inward, or leaning excessively forward. Cue “tall chest,” “drive through your heel,” and “maintain control.”
In Relentless Bravery Fitness, the Barbell Split Squat symbolises composure through imbalance — developing the ability to stay strong, grounded, and deliberate when under asymmetric tension.
Program 3–4×8–10 reps per leg for strength, or use lighter weights for stability and accessory work following squats or deadlifts.
Setup (Steps)
Set barbell on upper back; step one foot forward and one back; brace core; find balanced split stance with chest tall.
Execution (Steps)
Lower rear knee toward floor under control; drive through front heel to return to start; maintain upright posture throughout; complete all reps before switching legs.
Coaching Cues
“Tall chest.” “Drive through your front heel.” “Control the descent.”
Common Faults & Fixes
Leaning forward → engage core and maintain vertical torso.
Front knee caving → drive knee outward.
Wobbling stance → adjust foot distance and width.
Programming Ideas
3–4×8–10 per leg for strength; lighter weights for accessory work; pair with front squats or lunges for hybrid development.
Variations
Front rack split squat, dumbbell split squat, Bulgarian split squat.
Regressions
Bodyweight split squat, goblet split squat, static lunge hold.
Standards & Competition Notes
Rear knee should approach floor; front foot flat; hips and shoulders square; full hip and knee extension at top.
Safety Notes
Maintain stable stance; avoid twisting; rack bar safely after each set.
