Barbell split squat

Name: Barbell split squat exercise demonstration
Uploaded: 2026-09-13
Duration: PT6.57S
Description: The split squat is a weighted, stationary split-stance exercise performed with a barbell across the upper back. Both feet stay in place while you lower and raise the body, loading one leg at a time. It mainly trains the quadriceps and gluteus maximus, with the adductors and hamstrings assisting.

Also called barbell split squats, weighted split squat, barbell static lunge.

What is a barbell split squat?

The split squat is a weighted, stationary split-stance exercise performed with a barbell across the upper back. Both feet stay in place while you lower and raise the body, loading one leg at a time. It mainly trains the quadriceps and gluteus maximus, with the adductors and hamstrings assisting.

Side-view anatomical illustration of a weighted barbell split squat in the start and bottom positions, with both feet on the floor and the thighs and glutes highlighted.

How do you perform a barbell split squat?

Set up

Set a light barbell in a rack around upper-chest height, position it securely across your upper back and unrack it under control.
Step clear of the hooks, then take a comfortable split stance with the rear heel raised.
Set the feet far enough apart that you can lower the rear knee without the front heel lifting.

Execution

Lower straight down by bending both knees, keeping most of your pressure through the front foot.
Stop before the rear knee hits the floor or when your comfortable range ends.
Push through the front foot to return to the same split stance, then repeat before switching sides.

Common mistakes

Drifting forward onto the toes
The front heel lifting makes the stance unstable and changes the path from a controlled vertical descent.
Pushing hard from the rear leg
The back foot is mainly a support; driving from it reduces the work done by the front leg.
Changing stance between repetitions
A moving base makes range and balance different from one rep to the next.

Where it fits in a session

Usually used as a unilateral leg exercise after a heavier two-legged squat or as the main single-leg movement in a lower-body session.

Practise the fixed stance without load first, then keep the bar light until every repetition is balanced and both feet stay in position.

Muscles worked

Front

Back

Primary

Secondary

Schematic surface view. Some muscles are partly visible or not shown.

The front leg supplies most of the force while the rear foot stays on the floor for balance.

Variations

Dumbbell split squatHolds a dumbbell in each hand instead of carrying a bar across the upper back.
Bodyweight split squatUses the same fixed stance without external load, which makes it useful for learning the movement.
Bulgarian split squatRaises the rear foot on a bench.
LungeAdds a step into or out of the split position.

Frequently asked questions

What muscles do split squats work?

They mainly train the quadriceps and gluteus maximus of the front leg. The adductors and hamstrings assist.

What is the difference between a split squat and a lunge?

In a split squat, the feet stay in place for the set. A lunge includes a step into or out of the split stance.

Is a split squat the same as a Bulgarian split squat?

No. A standard split squat keeps the rear foot on the floor; a Bulgarian split squat supports it on a bench or platform.

Which leg should do the work?

The front leg should supply most of the force. Use the rear foot for balance and keep the pressure on the front foot as you rise.

Can I do split squats with dumbbells?

Yes. Hold a dumbbell in each hand and keep the same fixed stance and movement. This guide and its demonstration use a barbell across the upper back.