Split Squat (Barbell)
Trains the quadriceps, with help from the glutes, calves and hamstrings. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Split Squat (Barbell)
- 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.
Form cues
Getting it right
- Ensure your front knee aligns with your foot to prevent strain on your knee joint.
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you lower into the squat and inhaling as you return to the starting position.
Muscles worked
What Split Squat (Barbell) trains
In the programs
None of our programs use the Split Squat (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 30 on the Quadriceps page.
Substitutes
Swap Split Squat (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Split Squat (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.