The Barbell Split Squat is a challenging lower body exercise that targets the quadriceps, hamstrings, and glutes. It involves performing a lunge movement with the back foot elevated on a bench or box while holding a barbell across the shoulders.
How to perform
Here are step-by-step instructions on how to perform a Barbell Split Squat:1. Start by placing a bench or box behind you and setting up a barbell on a squat rack at about chest height.
2. Stand in front of the barbell and step one foot back onto the bench or box, ensuring your toes are pointing downwards.
3. Position the other foot slightly in front of you with your knee bent at a 90-degree angle.
4. Bend both knees to lower your body towards the ground, making sure to keep your chest up and your back straight.
5. Lower yourself until your front thigh is parallel to the ground, or as low as you can comfortably go.
6. Push through your front heel to return to the starting position, keeping tension in your core and glutes throughout the movement.
7. Repeat for the desired number of reps before switching legs to perform the exercise on the other side.
Some key tips to keep in mind while performing the Barbell Split Squat are to maintain control throughout the movement, avoid letting your front knee track past your toes, and engage your core muscles to stabilize your body. Start with a lighter weight to master the form before increasing the load.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.