Barbell Low Split Squat

Muscles worked

Setup

1. Position a barbell across your upper traps using a comfortable overhand grip, keeping your elbows tucked.
2. Step one foot forward and the other back into a staggered stance, hip-width apart for balance.
3. Distribute about 70% of your weight onto the front foot, keeping the heel firmly planted.
4. Engage your core and maintain a neutral spine with a slight forward lean of the torso.

How to do it

1. Inhale and lower your hips straight down by bending both knees until the back knee is just hovering above the floor.
2. Focus on achieving a deep 'low' position to maximize the stretch in the front glute and quad.
3. Exhale and drive through the mid-foot of the front leg to return to the starting position.
4. Perform all reps on one side before switching to the other, maintaining a controlled 2-0-1-0 tempo.

Form checklist

• Keep the front knee tracking directly over the second toe, avoiding internal collapse.
• Maintain a braced core to prevent the barbell from tilting or rounding your lower back.
• Ensure the back foot stays on the ball of the foot throughout the entire set.
• Avoid 'walking a tightrope' by keeping your feet hip-width apart laterally.

Pro tips

• Think about 'pulling' your hips down into the bottom position to increase eccentric tension on the glutes.
• Keep your front shin relatively vertical to shift more load onto the glutes, or allow slight forward travel to target the quads more.
• Squeeze the glute of the trailing leg at the top of the movement to improve hip stability.

Make it harder

• Front Foot Elevated: Place your front foot on a 2-inch weight plate to increase the range of motion and glute stretch.
• Pause Reps: Hold the bottom position for 2-3 seconds to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the barbell low split squat work?

The barbell low split squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell low split squat?

The barbell low split squat uses barbell.

Is the barbell low split squat good for beginners?

The barbell low split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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