How to do the Barbell Single Leg Split Squat
Barbell Single Leg Split Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Barbell Single Leg Split Squat demonstration · © GymiaFit
Barbell Single Leg Split Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Single Leg Split Squat step by step
- 1Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- 2Take a large step forward with one leg, keeping your torso upright.
- 3Lower your body by bending your front knee and hip, while keeping your back leg straight.
- 4Continue lowering until your front thigh is parallel to the ground.
- 5Pause for a moment, then push through your front heel to return to the starting position.
- 6Repeat for the desired number of repetitions, then switch legs.
Barbell Single Leg Split Squat — questions
What muscles does the Barbell Single Leg Split Squat work?
The Barbell Single Leg Split Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Single Leg Split Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Single Leg Split Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Single Leg Split Squat?
Barbell Bench Front Squat, Barbell Bench Squat, Barbell Clean And Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Single Leg Split Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.