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Upper Legs · Barbell
Barbell Single Leg Split Squat
Barbell Single Leg Split Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Barbell Single Leg Split Squat
- Stand with your feet hip-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart. Position one foot behind you on a bench, and the other foot firmly planted on the floor.
- Lower your body by bending your front knee, allowing your back knee to drop towards the floor.
- Continue lowering until your front thigh is parallel to the floor and your back knee is close to the floor.
- Push through your front heel to return to the starting position. Repeat for the desired number of repetitions, then switch to the other leg.
Form tips
- Keep your chest up and avoid leaning forward to maintain an upright posture.
- Ensure your front knee aligns with your foot to prevent strain on your knee joint.
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
Barbell Single Leg Split Squat alternatives
More quads exercises
Barbell Single Leg Split Squat FAQ
What muscles does Barbell Single Leg Split Squat work?
Barbell Single Leg Split Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Barbell Single Leg Split Squat?
You need a barbell.
How many sets and reps of Barbell Single Leg Split Squat should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Single Leg Split Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Single Leg Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Single Leg Split Squat?
Other exercises for the quads include Dumbbell Single Leg Split Squat, Band Single Leg Split Squat, Dumbbell Single Leg Squat and Dumbbell Single Leg Squat With Support (Pistol).
For developers
Use Barbell Single Leg Split Squat in your app
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