Barbell Single Leg Split Squat

QuadricepsHamstringsGlutesBarbellBeginner
1. Set up a barbell on a squat rack at hip height. 2. Position yourself facing away from the barbell. 3. Place the barbell on the upper part of your back, just below your neck. 4. Take a step forward with one leg, keeping your core engaged. 5. Lower your body down by bending both knees, ensuring your front knee doesn't go past your toes. 6. Keep your back straight, chest up, and eyes forward. 7. Push through your front heel to return to the starting position. 8. Repeat the movement for the desired number of repetitions on one leg before switching to the other leg.

How to perform the Barbell Single Leg Split Squat

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Single Leg Split Squat using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your quadriceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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