Barbell Front Rack Split Squat
Description
This exercise involves holding a barbell in front of your body while performing a split squat, which targets the quadriceps, glutes, and hamstrings. It requires balance and stability, as well as strength in the lower body.
Muscle Group
Equipment Required
Barbell Front Rack Split Squat Instructions
- Start by standing with your feet shoulder-width apart and holding a barbell in front of your body at shoulder height.
- Step forward with one foot and place it about two feet in front of the other foot.
- Bend both knees and lower your body until your back knee is almost touching the ground.
- Make sure your front knee is directly above your ankle and your back knee is pointing towards the ground.
- Push through your front foot to stand back up to the starting position.
- Repeat the exercise for the desired number of repetitions on one side before switching to the other side.
Barbell Front Rack Split Squat Form & Visual
Barbell Front Rack Split Squat Benefits
- Targets multiple muscle groups including quads, glutes, hamstrings, and core
- Improves balance and stability
- Increases lower body strength and power
- Can help correct muscle imbalances between legs
- Allows for greater range of motion compared to traditional squats
- Can be modified for different fitness levels and goals
Barbell Front Rack Split Squat Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core
Barbell Front Rack Split Squat Variations & Alternatives
- Dumbbell Front Rack Split Squat
- Barbell Back Rack Split Squat
- Dumbbell Bulgarian Split Squat
- Barbell Reverse Lunge
- Dumbbell Reverse Lunge
- Barbell Walking Lunge
- Dumbbell Walking Lunge
- Barbell Step Up
- Dumbbell Step Up
