Barbell Single Leg Split Squat
Description
The barbell single-leg split squat is a stationary split squat (Bulgarian-style or standard) performed with a barbell across the upper back. It is essentially the same as the barbell split squat — a stationary lunge variation that builds single-leg strength with heavy bilateral barbell loading.
Muscle Group
Equipment Required
Barbell Single Leg Split Squat Instructions
- Set a barbell across your upper traps. Unrack and step back.
- Step your right foot back into a split stance two to three feet behind you.
- This is your fixed position for the set.
- Lower your right knee toward the floor by bending both knees.
- Descend until your right knee is just above the floor.
- Drive through your front (left) foot to return to the top of the split stance.
- Complete reps, then switch which foot is forward.
- Use moderate weight. Aim for 8 to 10 reps per leg.
Barbell Single Leg Split Squat Form & Visual
Barbell Single Leg Split Squat Benefits
- Builds single-leg strength with barbell loading
- Stationary position allows focused loading
- Exposes left-right imbalances
- Easier to balance than walking lunges
- Easy to load progressively
- Useful single-leg accessory
Barbell Single Leg Split Squat Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Adductors
- Core (stabilizer)
Barbell Single Leg Split Squat Variations & Alternatives
- Barbell Split Squat
- DB Bulgarian Split Squat
- BB Front Rack Split Squat
- Smith Single-Leg Split Squat
- Dumbbell Static Lunge
