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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Barbell
Barbell Single Leg Split Squat
4 steps Updated 29/08/2026
Barbell Single Leg Split Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Stand with your feet hip-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart. Position one foot behind you on a bench, and the other foot firmly planted on the floor.
- Lower your body by bending your front knee, allowing your back knee to drop towards the floor.
- Continue lowering until your front thigh is parallel to the floor and your back knee is close to the floor.
- Push through your front heel to return to the starting position. Repeat for the desired number of repetitions, then switch to the other leg.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Single Leg Split Squat
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