Barbell Split Squat

Muscles Worked

How to Perform

1. 1

   Set the bar on your upper traps (high bar) or rear delts (low bar). Step back from the rack with feet shoulder-width apart, toes turned out 15-30 degrees.

2. 2

   Take a deep breath, brace your core like you are about to take a punch, and begin the descent by simultaneously bending at the hips and knees.

3. 3

   Squat down until your hip crease passes below your knee. Keep your chest up and knees tracking over your toes.

4. 4

   Drive up by pressing the floor away through your whole foot. Keep your upper back tight and do not let your chest cave forward.

5. 5

   Lock out your hips and knees at the top. Exhale and reset your brace before the next rep.

Common Mistakes

• Letting your knees cave inward (valgus collapse). Cue yourself to push your knees out over your toes.

• Rising hips-first out of the hole ("good morning squat"), which shifts load onto your lower back. Lead with your chest.

• Cutting depth short. If you cannot hit parallel, reduce the weight or work on ankle and hip mobility.

Pro Tips

• Before each rep, take a deep breath into your belly (not your chest), brace your core like someone is about to punch you in the stomach, and hold that brace throughout the rep.

• Cue: "Spread the floor apart" with your feet. This externally rotates your femurs, activates your glutes, and keeps your knees tracking correctly.

Related Exercises