How to do the Barbell Split Squat
- Take a stable staggered stance with the bar across your upper back.
- Keep both feet in place as you lower your rear knee toward the floor.
- Press through the front foot and finish tall before starting the next rep.
Common mistakes
- Keeping the feet too close together from side to side.
- Rocking forward and losing pressure through the front heel.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Smith Machine Split Squat · Machine
- Split Squat · Bodyweight
- Barbell Reverse Lunge · Barbell
Frequently asked questions
What muscles does the Barbell Split Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, adductors, core.
How many reps should I do for the Barbell Split Squat?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Barbell Split Squat?
Compare the setup and equipment for these alternatives: Smith Machine Split Squat, Split Squat, Barbell Reverse Lunge.