Intermediate
BARBELL SINGLE LEG SPLIT SQUAT
Upper legs
Body Part
Quads
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, holding a barbell across your upper back.
2
Step:2 Take a large step forward with one leg, keeping your torso upright.
3
Step:3 Lower your body by bending your front knee and hip, while keeping your back leg straight.
4
Step:4 Continue lowering until your front thigh is parallel to the ground.
5
Step:5 Pause for a moment, then push through your front heel to return to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch legs.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
