Barbell split squat: how to do it and what it works

Lunge in a split stance with a barbell to build unilateral strength without travel.

Image: start and end of the movement.

How to do it

Stationary lunge with a barbell on the back that keeps a fixed base and lets you focus on knee and hip alignment.

Form. Set both feet before loading, lower vertically and push the floor away with the front leg without leaning the trunk.

Common mistake. Making the base too short, hitting the back knee, leaning forward, or losing control of the bar.

Quadriceps, Gluteus maximus · Barbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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