Barbell Split Squat V. 2

Setup

1. 01Set the bar in a rack at upper chest height and place it across the upper back as for a back squat.
2. 02Unrack, step back, and take a long split stance with one foot well in front of the other.
3. 03Keep the rear heel raised and both hips squared forward.
4. 04Brace the trunk and fix your gaze straight ahead before the first rep.

Execution

1. 01Bend both knees and lower the rear knee straight down toward the floor.
2. 02Keep the torso tall and the front shin close to vertical through the descent.
3. 03Stop just above the floor or at a light knee touch.
4. 04Drive through the front foot to stand back up without stepping the feet together.
5. 05Finish all reps on one side before switching legs.

Checkpoints

• -Front knee tracks over the second toe, not caving inward.
• -Hips stay square to the front through every rep.
• -Rear knee travels down, not forward.
• -Bar stays centered over the mid-foot of the front leg.

Common mistakes

• -Taking a stance so short the front knee shoots far past the toes.
• -Pushing off the rear leg instead of driving through the front foot.
• -Letting the torso pitch forward as fatigue sets in.
• -Rotating the hips open toward the rear leg.