Barbell Split Squat

Setup

1. 01Place the bar on the upper traps and grip it tightly.
2. 02Step one leg forward and one back into a comfortable split stance.
3. 03Rise onto the ball of the rear foot with the heel up.
4. 04Square the hips forward and brace the trunk.

Execution

1. 01Lower the rear knee straight down toward the floor.
2. 02Keep the front shin close to vertical and the weight through the front foot.
3. 03Stop with the rear knee just above the floor.
4. 04Drive through the front foot back to the start, keeping both feet planted, and complete all reps before switching.

Checkpoints

• -Feet stay fixed in the same position for the whole set.
• -Front knee tracks in line with the toes.
• -Torso stays tall with a slight forward lean.
• -The rep moves down and up, not forward and back.

Common mistakes

• -Taking a stance too short and driving the front knee far past the toes.
• -Shifting the weight back onto the rear leg.
• -Letting the hips rotate out of square.
• -Tapping the knee off the floor to rebound.