Barbell Split Squat (VERSION 2)
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Barbell
- Körperregion
- Hips
- Typ
- Strength
The barbell split squat is a single-leg strength exercise that primarily targets the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting. Performed in a stationary split stance with a barbell across your upper back, it builds unilateral leg strength and balance while reducing the load needed compared to a back squat.
Barbell Split Squat (VERSION 2): So führst du sie aus
- 1Set a barbell across your upper back, resting it on your traps and shoulders, and grip it slightly wider than shoulder-width.
- 2Step one foot forward into a split stance so your front foot is flat and your back foot is on the ball of the foot, heel raised.
- 3Stand tall with your torso upright, chest up, and core braced; your feet should stay in this fixed position for every rep.
- 4Lower under control by bending both knees, dropping your back knee straight down toward the floor.
- 5Descend until your front thigh is roughly parallel to the floor and your back knee hovers just above it.
- 6Keep your front knee tracking over your toes and most of your weight through your front heel.
- 7Drive through your front foot to stand back up to the starting position without locking out hard.
- 8Complete all reps on one leg, then switch the stance and repeat on the other side before re-racking the bar.
Technik-Tipps
- Keep your torso tall and vertical throughout the set; leaning forward shifts load off the glutes and onto your lower back.
- Find a stance length that lets your front shin stay near vertical at the bottom while your back knee drops straight down.
- Brace your core and keep the bar balanced over your midfoot to stay stable on the single-leg stance.
- Use a power rack with safety arms set just below your bottom position so you can bail safely if you lose balance.
- Start light to groove the movement and balance before adding meaningful weight to the bar.
Häufige Fehler
- Letting the front knee cave inward, which stresses the knee joint and wastes glute and quad tension.
- Leaning the torso too far forward, shifting the work to the lower back and reducing glute drive.
- Taking too short a stance, which forces the front knee far past the toes and overloads the knee.
- Pushing off the back foot instead of driving through the front heel, cheating the working leg.
- Bouncing the back knee off the floor, which jars the joint and removes control from the rep.
Häufig gestellte Fragen
What muscles does the barbell split squat work?
It primarily works the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting to stabilize and drive the movement.
How wide should my split stance be?
Step forward far enough that at the bottom your front shin stays close to vertical and your back knee drops straight down. Too short crowds the front knee; too long limits depth.
Is the barbell split squat good for beginners?
Yes, but start with light weight or just the bar to master balance and knee tracking first. It is a stationary movement, which makes it easier to control than a walking lunge.
How is it different from a Bulgarian split squat?
In this version both feet are on the floor in a fixed split stance. A Bulgarian split squat elevates the back foot on a bench, which increases the stretch and demand on the front leg.
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 load controlled so your front knee tracks cleanly and your torso stays upright.
