Barbell split squat

Barbell, squat rack
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A split squat with a barbell on the upper back: from a split stance, lower straight down by bending both knees, then drive up through the front leg.

  1. Long enough stance that the front heel stays down
  2. Lower straight down, torso tall
  3. Drive up through the front foot

Movement

Pattern
Lunge
Type
Compound, several joints move
Sides
One side at a time
Equipment
Barbell
Variation of
Dumbbell split squat

Muscles worked

Main movers get full credit for a set, helpers half.

Lower body