Quads exercise
Barbell Split Squat
Lunge with your feet fixed in a staggered stance and a barbell on your back, for quads and glutes.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBarbell
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Barbell
How to do the Barbell Split Squat
4 steps, in the order you do them.
- Rest the bar on your upper back and place one foot forward and one back, with your back heel raised.
- Keep your torso upright and your core tight.
- Lower by bending both knees until the back knee is close to the floor.
- Push through your front heel to rise. Complete your reps and switch legs.
Muscles worked
Alternatives to the Barbell Split Squat
They work the quads with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More quads exercises
Barbell Step UpQuads · Barbell and other
Barbell LungeQuads · Barbell
Bulgarian Split SquatQuads · Bench and bodyweight
Barbell Bulgarian Split SquatQuads · Barbell, bench, and rack
Frequently asked questions
What muscles does the Barbell Split Squat work?
The Barbell Split Squat works mainly the quads. It also works the glutes and the hamstrings.