How to Do Barbell Split Squat

Barbell 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 Split Squat

  1. 01Position a barbell across the upper traps and step one foot forward into a long staggered stance.
  2. 02Distribute 80 percent of the load on the front foot while keeping the rear heel elevated.
  3. 03Lower the rear knee toward the floor until it creates a 90-degree angle with both legs.
  4. 04Keep the torso upright and the front shin relatively vertical to prioritize quad engagement.
  5. 05Drive through the front mid-foot to return to the starting upright position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell 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

If the rear knee collapses inward, focus on driving the front big toe into the floor to stabilize the arch and hip.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Split Squat questions

What muscles does Barbell Split Squat work?

Barbell 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 Split Squat correctly?

Position a barbell across the upper traps and step one foot forward into a long staggered stance. Distribute 80 percent of the load on the front foot while keeping the rear heel elevated. Lower the rear knee toward the floor until it creates a 90-degree angle with both legs. Keep the torso upright and the front shin relatively vertical to prioritize quad engagement. Drive through the front mid-foot to return to the starting upright position.

What is the A90 coach tip for Barbell Split Squat?

If the rear knee collapses inward, focus on driving the front big toe into the floor to stabilize the arch and hip.

Is Barbell Split Squat suitable for beginners?

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

What equipment do you need for Barbell Split Squat?

Barbell Split Squat uses barbell.

A90 Intelligence

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