Description

The barbell split squat v. 2 is a unilateral leg exercise that targets the quadriceps, hamstrings, glutes, and core muscles.

Starting Position

Start by standing with your feet hip-width apart, holding a barbell across your upper back. Take a large step backward with one foot and place it on an elevated surface like a weight bench or step.

Technical Execution

Lower your body by bending both knees until your back knee almost touches the ground. Keep your front shin vertical and your torso upright. Push through your front heel to return to the starting position.

Range of Motion

Ensure a full range of motion by lowering the back knee close to the ground without letting it touch. Maintain control throughout the movement to maximize the effectiveness of the exercise.

Variations

To increase difficulty, perform the exercise with a deficit by placing your front foot on a raised platform. You can also hold dumbbells or kettlebells for added resistance.

Common Mistakes

Common mistakes include leaning too far forward, not keeping the back straight, and using improper foot positioning.

Practical Advice

To perform the exercise correctly, focus on keeping an upright torso, lowering your back knee close to the ground, and maintaining balance throughout the movement.

Additional Notes

This exercise helps improve balance, stability, and unilateral leg strength. It is beneficial for athletic performance and functional movement.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

quadriceps

Secondary Muscles