Barbell Split Squats

Barbell Split Squats are a strength training exercise that focuses on building strength in the legs, glutes and core. The exercise is performed with one leg in front and the other behind, which increases balance and flexibility while allowing you to train one leg at a time. Adding a barbell increases the resistance, making the exercise more challenging.

Correct Execution of Barbell Split Squats

Follow these steps to perform the exercise correctly:

  1. Place a barbell on your upper back (trapezius) and take a step back from the squat rack.
  2. Stand with your feet in a split position: one leg forward and the other back. Feet should be hip width apart for better balance.
  3. Keep your chest upright, your back neutral and your core tight.
  4. Slowly bend the front knee and lower the body until the back knee almost touches the floor.
  5. Push through the heel of the front leg to rise to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Perform the movement slowly and controlled to minimize the risk of injury and ensure proper muscle activation.

Common Mistakes to Avoid

Avoid these common mistakes when performing Barbell Split Squats:

  • Knee Collapse: Make sure the front knee moves in the same direction as the toes and doesn't fall inward.
  • Too much distance: If the distance between the feet is too big or too small, it can reduce stability. Adjust so you feel stable.
  • Back sway: Keep the core tight to avoid overloading the lower back.

Modifications and Variations

Adapt the exercise to your level or add variation for extra challenge:

  • Beginners: Perform the exercise with dumbbells or without weights to focus on technique.
  • Advanced: Increase the weight on the barbell or try Bulgarian split squats with the back foot on an elevated surface.
  • With pause: Hold the position at the bottom of the squat for a few seconds to increase muscle tension.

Number of Repetitions and Sets

Aim for 3 sets of 8-12 repetitions on each leg. Adjust the weight to ensure you are performing the exercise with proper form.

Breathing

Inhale as you lower into the squat position and exhale as you rise. Correct breathing helps maintain stability and power.

Video Demonstration

Watch this video for a visual guide to properly performing Barbell Split Squats:

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