The Barbell Split-Squat is an advanced Squat variation you can use to build strength and power in your legs and hips, particularly the quads. One of its advantages over a traditional Squat is that it works the legs individually to build balanced lower-body strength. Through this guide, you’ll learn how to perform the Barbell Split-Squat and adapt it to meet your particular training needs.
Barbell Split-Squat How-To
Beginners should focus on perfecting form and technique before adding resistance. Perform Bodyweight Split-Squats or use a broomstick in place of a barbell. Once technique has been mastered, adjust to performing Dumbbell Split-Squats with weight.
Advanced Barbell Split-Squats
Advanced athletes can increase the challenge by placing their front foot on an Airex pad or elevating their rear foot to improve stability and balance. Also, focus on explosively driving up out of the Split-Squat to increase power or holding the lunge for three to five seconds to increase strength.
Common Mistakes and Solutions
Barbell Split-Squat Exercise Variations
Learn how to Squat and find a full list of Squat variations in Squat 101: A How-To Guide.
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