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Upper Legs · Barbell
Barbell Split Squat
Barbell 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, 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 Split Squat
- Stand tall with a barbell placed across your upper back and your feet positioned in a split stance, one foot forward and the other extended behind.
- Lower your body by bending both knees until your back knee nearly touches the floor and your front thigh is parallel to the floor. Keep your front knee aligned with your front foot.
- Push through your front heel to return to the starting position, extending both knees fully.
- Repeat for the desired number of repetitions, then switch to the other leg.
Form tips
- 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.
- Breathe steadily, exhaling as you lower into the squat and inhaling as you return to the starting position.
Barbell Split Squat alternatives
More quads exercises
Barbell Split Squat FAQ
What muscles does Barbell Split Squat work?
Barbell 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 Split Squat?
You need a barbell.
How many sets and reps of Barbell Split Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell 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 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 Split Squat?
Other exercises for the quads include Cable Split Squat, Kettlebell Split Squat, Dumbbell Split Squat and Band Spanish Split Squat.
For developers
Use Barbell Split Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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