Barbell Single Leg Split Squat
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell single leg split squat is a unilateral lower-body strength exercise that primarily targets the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting. Performed with a barbell on your upper back and your feet in a staggered stance, it builds single-leg strength, balance, and hip drive while correcting side-to-side imbalances.
Barbell Single Leg Split Squat: So führst du sie aus
- 1Set a barbell in a rack at about upper-chest height and load it conservatively, since balancing on one leg limits how much weight you can control.
- 2Step under the bar so it rests across your upper back (traps), grip it slightly wider than shoulder-width, and unrack it by standing tall.
- 3Step back into a staggered stance: one foot forward and one foot back, feet roughly hip-width apart for stability, with your torso upright.
- 4Brace your core and shift your weight onto your front foot, keeping the back heel lifted and most of the load on the front leg.
- 5Lower under control by bending your front knee and dropping your rear knee straight down toward the floor until your front thigh is about parallel.
- 6Keep your front knee tracking over your toes and your torso upright as the rear knee lightly approaches the floor.
- 7Drive through your front foot to extend the knee and hip and return to the upright start position.
- 8Complete all reps on one leg, then switch the stance and repeat on the other side before re-racking the bar with control.
Technik-Tipps
- Keep most of your weight on the front foot — the rear leg is for balance, not for pushing you back up.
- Stay tall through your torso and brace your core throughout to keep the bar stacked over your hips and protect your lower back.
- Take a stance long enough that your front shin stays close to vertical at the bottom, which keeps tension on the glutes and quads.
- Lower under control for a 2–3 second descent rather than dropping, so the rear knee taps the floor softly instead of slamming.
- Train in a rack with safety arms set, or have a spotter ready, since balancing a loaded barbell on one leg is the main risk.
Häufige Fehler
- Letting the front knee cave inward, which strains the knee and shifts load away from the glutes and quads.
- Leaning the torso too far forward, which removes load from the front leg and stresses the lower back.
- Taking too short a stance so the front knee shoots far past the toes, increasing knee stress and reducing glute involvement.
- Going too heavy and losing balance, which compromises control of the bar on a single-leg movement.
- Bouncing the rear knee off the floor to rebound up, which removes muscular tension and risks knee impact.
Häufig gestellte Fragen
What muscles does the barbell single leg split squat work?
It primarily works the glutes (gluteus maximus) and quadriceps of the front leg, with the adductor magnus and soleus assisting for stability and hip extension.
How wide should my stance be?
Keep your feet about hip-width apart side to side for balance, and far enough front to back that your front shin stays roughly vertical and your rear knee can drop toward the floor.
Is the barbell single leg split squat good for beginners?
It can be, but balancing a loaded barbell on one leg is demanding. Beginners should master the bodyweight split squat first, then add light load and progress slowly.
How many sets and reps should I do?
For strength and muscle, 3–4 sets of 8–12 reps per leg works well. Keep the weight light enough that you stay balanced and in control on every rep.
Where should I feel this exercise?
You should feel it mainly in the glutes and quadriceps of the front leg. If you feel it more in the lower back, stay more upright and keep your weight on the front foot.
