Split squat
- Begin with a barbell placed securely across your upper back and shoulders.
- Take a large step forward with one foot into a staggered stance. Stay on the ball of your back foot for balance.
- Keeping your torso upright, lower your body until your back knee nearly touches the floor. Both knees should be bent at approximately a 90-degree angle.
- Drive through the heel of your front foot to rise back to the starting position.
Tips
- Before lowering, set your feet far enough apart so that when both knees reach roughly 90 degrees, your front shin stays close to vertical and your back knee hovers just above the floor.
- Keep your torso upright throughout the movement by directing your gaze forward and resisting any forward lean from the hips.
- Grip the barbell slightly wider than shoulder width and press it firmly into your upper traps to keep it stable as you descend and rise.
Common mistakes
- Taking too short a step forward causes the front knee to travel well past the toes at the bottom, which pulls the torso forward and disrupts the upright position.
- Letting the front knee collapse inward during the descent or drive phase rather than tracking in line with the foot.
- Pushing off the back toes to assist the rise instead of driving primarily through the heel of the front foot, which reduces the front leg's range of work.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
