Barbell Split Squat
How to do it
- Set the bar across your upper back as for a squat and unrack it.
- Step into a split stance, front foot far enough forward that the shin stays near vertical.
- Lower straight down until your back knee is just off the floor.
- Drive up through the front heel.
- Balance limits this before strength does - work up slowly and stay near a rack.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Quads 95%
- Glutes 70%
- Adductors (inner thigh) 45%
- Hamstrings 30%
- Lower back / erectors 25%
- Calves 20%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage