Split squats with the barbell

During Split Squats with the barbell, grasp the bar slightly outside your shoulders. Lift the bar slightly to remove it from the rack and position it on your rear shoulders. The front leg is slightly bent, while the rear leg is nearly fully extended. Maintain an upright upper body, preserving a slight lordosis in the lower back. Keep your gaze forward to prepare for the execution of Split Squats with the barbell.

Movement execution

Bend the front leg over the knee joint until the thigh is approximately parallel to the ground. Ensure the rear knee does not touch the floor. The barbell consistently rests on the rear shoulder muscles. Keep your back straight and your arms stationary during the barbell squats. The buttocks are in line with the upper body during the squats with the barbell. Then, push the legs back up, returning to the standing starting position with the legs almost fully extended in a lunge.

It's often said that the knees should not extend beyond the toes. This rule is not set in stone and should be considered individually based on body anatomy. Find the perfect position that suits you.

When training with light weights, you can consciously inhale during the descent. With heavier weights, it's advisable to take a deep breath in the upright resting phase before the descent to build pressure in the abdominal area and ensure stability during execution.

Stressed muscles and common mistakes

Additional details regarding the engaged muscles and commonly made errors in performing Split Squats with the barbell can be found on the Split Squat page.

Alternative variations to split squats with the barbell

To add variety to your training, you can also resort to similar exercises or further variations of Split Squats with the barbell.