How to Do Barbell Single Leg Split Squat

Barbell Single Leg Split Squat is a quads exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Single Leg Split Squat

  1. 01Place a barbell across the upper traps and stand facing away from a bench or box.
  2. 02Reach one foot back and place the top of the foot securely on the bench.
  3. 03Descend by bending the front knee until the back knee is just above the floor.
  4. 04Keep the front shin vertical and the torso slightly leaned forward to load the working hip.
  5. 05Drive through the heel of the front foot to return to the starting upright position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Single Leg Split Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the laces of the rear foot facing down on the bench to prevent the back leg from contributing too much force to the lift.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Single Leg Split Squat questions

What muscles does Barbell Single Leg Split Squat work?

Barbell Single Leg Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Single Leg Split Squat correctly?

Place a barbell across the upper traps and stand facing away from a bench or box. Reach one foot back and place the top of the foot securely on the bench. Descend by bending the front knee until the back knee is just above the floor. Keep the front shin vertical and the torso slightly leaned forward to load the working hip. Drive through the heel of the front foot to return to the starting upright position.

What is the A90 coach tip for Barbell Single Leg Split Squat?

Keep the laces of the rear foot facing down on the bench to prevent the back leg from contributing too much force to the lift.

Is Barbell Single Leg Split Squat suitable for beginners?

Barbell Single Leg Split Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Single Leg Split Squat?

Barbell Single Leg Split Squat uses barbell.

A90 Intelligence

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