PlanWorkouts

Exercise 0099 · REF gGNQmVt

Barbell Single Leg Split Squat exercise animation

Barbell Single Leg Split Squat

Category
Upper Legs
Equipment
Barbell
Target
Quads

The barbell single leg split squat, loaded on the back rather than held at the sides, builds serious unilateral quad and glute strength while demanding real balance under load. It's more advanced than a bodyweight or dumbbell split squat simply because the bar adds a stability challenge on top of the strength demand. Keep the back knee tracking straight down and the torso upright throughout.

How to Do the Barbell Single Leg Split Squat

  1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
  2. Take a large step forward with one leg, keeping your torso upright.
  3. Lower your body by bending your front knee and hip, while keeping your back leg straight.
  4. Continue lowering until your front thigh is parallel to the ground.
  5. Pause for a moment, then push through your front heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Muscles Worked

The Barbell Single Leg Split Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Barbell Single Leg Split Squat work?
The Barbell Single Leg Split Squat primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Barbell Single Leg Split Squat?
The Barbell Single Leg Split Squat is done with a barbell.
What's a good alternative to the Barbell Single Leg Split Squat?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.