Barbell Split Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
- Dumbbell
- Machine
- Bodyweight
HOW TO PERFORM
- Step into a long split stance with BOTH feet flat on the floor, front heel and back toe planted.
- Keep the torso upright and lower straight down until the back knee is just off the floor.
- Drive up through the front heel without stepping the feet back together.
- Finish the reps, then swap legs.
FORM TIPS
- Both feet stay on the floor, unlike the Bulgarian version, which puts the rear foot on a bench. That makes this the more stable of the two and the place to start.
TARGET MUSCLES
Primary
- Quads
- Glutes
Secondary
- Adductors
- Abs
- Lower Back
- Hamstrings
- Obliques
In the app
This guide covers these exercises in the Ægir Iron library:
- Barbell Split Squat
- Dumbbell (Double) Split Squat
- Dumbbell (Single) Split Squat
- Dumbbell Goblet Split Squat
- Dumbbell (Double) Front Foot Elevated Split Squat
- Dumbbell (Single) Front Foot Elevated Split Squat
- Smith Machine Split Squat
- Hatfield Split Squat
- Split Squat (Bodyweight)
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.