Barbell Low Split Squat
Description
The barbell low split squat takes the standard split squat to its deepest range, with the back knee touching the floor at the bottom of each rep. The extreme depth builds strength through the full range of motion and develops hip and ankle mobility under load.
Muscle Group
Equipment Required
Barbell Low Split Squat Instructions
- Position a barbell across your upper back in a back squat grip.
- Step forward with your right leg into a split stance.
- Set your back foot in a comfortable position with the heel raised.
- Brace your core and lift your chest.
- Lower into a split squat by bending both knees deeply.
- Continue lowering until your back knee touches the floor lightly.
- Drive through both legs to stand back up to the starting position.
- Complete reps on one leg before switching to the other.
Barbell Low Split Squat Form & Visual
Barbell Low Split Squat Benefits
- Builds strength through the full range of motion
- Develops hip and ankle mobility under load
- Trains both legs unilaterally
- Corrects strength imbalances
- Adductor and hip flexor stretch under load
- Strong glute and quad development
Barbell Low Split Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Hip flexors
Barbell Low Split Squat Variations & Alternatives
- Barbell Split Squat
- Bulgarian Split Squat
- Barbell Lunge
- Reverse Lunge
