Step by step instructions, muscle activation and variants for the Barbell Back Rack Split Squat.
The barbell split squat is a unilateral lower-body exercise performed with a barbell across the upper back, one foot placed forward and the other behind in a stationary split stance. It develops single-leg strength and muscle balance in the quadriceps and glutes.
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The Barbell Back Rack 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.