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Upper Legs Exercise · Barbell

Barbell Split Squat V. 2 exercise animation

Barbell Split Squat V. 2

Category
Upper Legs
Equipment
Barbell
Target
Quads

This split squat variation likely changes stance or bar position from the standard version, but the core demand stays the same: a static lunge stance loaded on the back, building single-leg quad and glute strength with a real balance component. Keep the front shin close to vertical and drive through the front heel to stand back up.

How to Do the Barbell Split Squat V. 2

  1. Begin standing with your feet shoulder-width apart, the bar resting across your upper back.
  2. Step forward generously with your right foot while keeping your torso upright.
  3. Bend your knees and hips to lower down until your right thigh is level with the floor.
  4. Hold briefly at the bottom, then push through your right heel to rise back up.
  5. Switch to your left leg forward and continue for your target number of reps.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Barbell Split Squat V. 2 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 Split Squat V. 2 work?
The Barbell Split Squat V. 2 primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Barbell Split Squat V. 2?
The Barbell Split Squat V. 2 is done with a barbell.
What's a good alternative to the Barbell Split Squat V. 2?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.