Barbell Split Squat

A static lunge (feet fixed) that isolates each leg with more stability than the walking lunge.

• Compound
• Barbell
• Intermediate

How to do it

• A stable staggered stance, upright trunk
• Lower your back knee without touching the floor
• Stand up by driving through your front heel

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Taking steps and losing the fixed position
• Putting your weight on the toes of your back foot

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Bulgarian Split Squat
• Alternating Dumbbell Forward Lunge