Barbell Split Squat

A loaded split-stance squat for single-leg quad and glute strength — the staircase between regular squats and Bulgarian split squats.

Legs Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

Rack the bar across the upper back and step into a long split stance with feet hip-width apart.
Brace your core and stand tall with most of your weight on the front foot.
Lower the back knee straight down toward the floor, keeping the front shin close to vertical.
Stop just before the back knee touches the floor, keeping the torso upright and chest up.
Drive through the front foot to stand back up to the starting split-stance position.
Complete all reps on one side before switching legs, keeping the same setup each time.

Log your sets. After a few weeks you will see whether it is moving. Free.