Step by step instructions, muscle activation and variants for the Barbell Split Squat.
The barbell split squat is a unilateral lower-body exercise performed with a barbell across the upper back and one foot stepped forward, placing greater emphasis on the front leg's quadriceps and glutes. It builds single-leg strength and helps correct muscular imbalances.
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The Barbell Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.