Barbell Single-Leg Split Squat

Setup

1. 01Set a bench or pad about knee height behind you.
2. 02Place the bar on the upper traps and step into a split stance.
3. 03Rest the top of the rear foot on the bench.
4. 04Hop the front foot forward until the front shin is near vertical at the bottom.

Execution

1. 01Brace and lower the rear knee straight down toward the floor.
2. 02Keep most of your weight through the front foot.
3. 03Descend until the rear knee is just above the floor or the front thigh is below parallel.
4. 04Drive through the front foot to stand, finishing all reps before switching legs.

Checkpoints

• -Front knee tracks over the toes without collapsing inward.
• -Weight stays loaded through the front leg, not pushed off the bench.
• -Torso holds a slight consistent forward lean.
• -Depth is the same on every rep and both legs.

Common mistakes

• -Standing too close to the bench and cramping the front knee.
• -Bouncing the rear knee off the floor.
• -Twisting the hips toward the elevated leg.
• -Loading heavier than your balance allows and cutting range.