Barbell Split Squat V. 2

GlutesQuadricepsHamstringsBarbellBeginner
1. Start by placing a barbell across your upper back, gripping it with both hands slightly wider than shoulder-width apart. 2. Stand with your feet hip-width apart and take a big step forward with one foot. 3. Keep your chest up and your core engaged throughout the exercise. 4. Lower your back knee towards the ground, while keeping your front knee directly over your ankle. 5. Aim to bring your back knee as close to the ground as possible without touching it. 6. Push through your front heel to return to the starting position. 7. Repeat the movement for the recommended number of repetitions. 8. Switch sides and perform the exercise with your opposite leg forward.

How to perform the Barbell Split Squat V. 2

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Split Squat V. 2 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 glutes.
  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 glutes 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.

Build a free routine

Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.

View staged routine (0)

Variations of Barbell Split Squat V. 2

Barbell Split Squat

QuadricepsBarbellIntermediate

The barbell split squat targets the quadriceps, hamstrings, and glutes while improving balance and stability.To perfo…

View

Related exercises

Barbell 2 3 Deadlift

GlutesBarbellIntermediate

The Barbell 2 3 Deadlift is a strength exercise that targets the posterior chain, including the hamstrings, glutes, a…

View

Barbell Alternate Biceps Curl

BicepsBarbellBeginner

1. Stand up straight with your feet shoulder-width apart. 2. Hold a barbell in both hands with an underhand grip, pal…

View

Barbell Anderson Squat

QuadricepsBarbellIntermediate

The Barbell Anderson Squat is a variation of the squat that emphasizes strength in the starting position.Set a barbel…

View

Barbell Back Wide Shrug

TrapeziusBarbellIntermediate

The Barbell Back Wide Shrug targets the upper trapezius muscles to enhance shoulder strength and stability.Stand with…

View

Barbell Band Assisted Deadlift

GlutesBarbellBeginner

Perform the barbell band assisted deadlift to enhance your deadlifting technique and strength.Set up a barbell on the…

View

Barbell Banded Bench Press

Pectoralis MajorBarbellIntermediate

The barbell banded bench press enhances your bench press by adding accommodating resistance through bands.Set up a be…

View

Barbell Banded Bench Squat

QuadricepsBarbellIntermediate

The Barbell Banded Bench Squat combines the benefits of a squat with added resistance from bands, targeting the lower…

View

Barbell Banded Romanian Deadlift

GlutesBarbellIntermediate

The Barbell Banded Romanian Deadlift targets the hamstrings, glutes, and lower back. This exercise incorporates bands…

View
0 exercises staged Save your routine — sign up free.
Review Sign up free