Barbell split squat

Quads

• Target muscles: legs, glutes, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

1. Stand with your back to a bench, rest the bar on your upper back, and grip it wider than shoulder-width.
2. Move one foot back and place it on the bench, with your other foot planted in front of you.
3. Keep your torso upright and lower down by bending your front knee.
4. Descend until your front thigh is roughly parallel to the floor, without letting your knee cave inward.
5. Push through your front heel and return to the top position.
6. Complete the desired number of reps, then switch legs.

Swap it for

• TRX Lunge
• dumbbell single leg split squat
• Single-Leg Split Squat with Band
• Single-Leg Split Squat with Band, One Arm
• Barbell Split Squat, Variation 2

Harder

• TRX Lunge

Easier

• Barbell Split Squat, Variation 2
• Barbell lateral squat (weight shift)
• barbell side split squat v. 2