barbell single leg split squat
barbell single leg split squat — highlighted muscle: quads

Muscles worked

quads, glutes, hamstrings, calves

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barbell single leg split squat

Body part
upper legs
Equipment
barbell
Target muscle
quads
Muscle group
glutes

Secondary muscles

gluteshamstringscalves

How to perform it

  1. 1

    Stand with your feet shoulder-width apart, holding a barbell across your upper back.

  2. 2

    Take a large step forward with one leg, keeping your torso upright.

  3. 3

    Lower your body by bending your front knee and hip, while keeping your back leg straight.

  4. 4

    Continue lowering until your front thigh is parallel to the ground.

  5. 5

    Pause for a moment, then push through your front heel to return to the starting position.

  6. 6

    Repeat for the desired number of repetitions, then switch legs.

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