Barbell Split Squat

Barbell Split Squat trains 7 of the 18 muscle groups Full Coverage tracks: Quads 95%, Glutes 70%, Adductors (inner thigh) 45%, Abductors (outer hip) 40%, Hamstrings 30%, Lower back / erectors 25%, Calves 20%.

Reference only Level: Intermediate Barbell

This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.

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.

Light Main

How it compares

Compared with the Bulgarian Split Squat, it loads Lower back / erectors 25 points higher, Abs 20 points lower, Quads 5 points higher. It needs Barbell where the other uses Dumbbells + Bench. Compared with the Barbell Squat, it loads Abductors (outer hip) 40 points higher, Glutes 20 points higher, Hamstrings 15 points higher.

Other ways to train this

Other exercises for the Quads

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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