VARIATIONS
- Band Split SquatBandedQuadriceps · Resistance Band
- Front Foot Elevated Split SquatFront foot elevatedQuadriceps
- Dumbbell Bulgarian Split SquatGlutes · Quadriceps · Dumbbell
- Bulgarian Split SquatQuadriceps
- Front Rack Bulgarian Split SquatQuadriceps · Glutes · Barbell · Bench
- Smith Machine Bulgarian Split SquatQuadriceps · Smith Machine · Bench
- Goblet Split SquatGlutes · Quadriceps · Dumbbell · Kettlebell
Barbell Split Squat
Barbell on upper traps with rear foot elevated on bench
This unilateral movement builds quadriceps strength and corrects muscle imbalances between legs. It allows for heavy loading to increase lower body power without excessive spinal compression.
HOW TO DO IT
- Rest a barbell across your upper traps and step one foot forward.
- Place the top of your rear foot on a bench behind you.
- Lower your hips until your front thigh is parallel to the floor.
- Drive through your front heel to return to the starting position.
- Complete all repetitions on one leg before switching sides.
COMMON MISTAKES
- Leaning too far forward and shifting focus to the glutes.
- Letting the front knee collapse inward during descent.
- Bouncing off the bottom instead of controlling the stretch.
TIPS
- Keep your torso upright to emphasize the quadriceps.
- Push the floor away with your front heel, not your toes.
- Maintain a slight forward knee travel over your toes.
SAFETY
- Ensure the rear foot is secure on the bench to prevent slipping.
- Do not hyperextend your lower back while holding the heavy bar.
DETAILS
- Muscles
- Quadriceps
- Equipment
- BarbellBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Split squat
- Load position
- On the back
- Legs
- One
- Body position
- Standing
- Stance
- Staggered / split
- What is raised
- Rear foot elevated
SIMILAR EXERCISES
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Ratings
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