Split Squat
10 reps
From a split stance, lower the back knee toward the floor, then drive back up through the front leg.
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QUADS
Split Squat
A barbell split squat that trains one leg at a time to build lower-body strength and balance. Splitting the stance loads the front-leg quad, glute, and hamstring while your back leg helps stabilize. It's a strong tool for developing single-leg strength and evening out imbalances.
How to do it
- 1
Set the bar just below shoulder height, dip under it onto the base of your neck, then stand tall with chest up and unrack it, stepping back.
- 2
Set your feet in a split stance about hip-width apart, one foot forward and one back.
- 3
Brace your core and keep your torso upright as you lower the rear knee toward the floor.
- 4
Keep the front heel down and both knees bending to about 90 degrees as the rear knee nears the ground.
- 5
Drive through your legs to extend back to the start, then repeat on the other side.