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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Barbell
Barbell Split Squat
4 steps Updated 29/08/2026
Barbell 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 tall with a barbell placed across your upper back and your feet positioned in a split stance, one foot forward and the other extended behind.
- Lower your body by bending both knees until your back knee nearly touches the floor and your front thigh is parallel to the floor. Keep your front knee aligned with your front foot.
- Push through your front heel to return to the starting position, extending both knees fully.
- 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 Split Squat
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