Exercise guide · Intermediate · Compound

Barbell Split Squat: How to Do It & Muscles Worked

The barbell split squat is a lower body strength exercise that targets the quadriceps, while also engaging the glutes, hamstrings, and calves. It involves stepping forward into a split stance and lowering the body with a barbell across the upper back.

Primary muscles
Quads
Secondary muscles
Hamstrings , Glutes , Calves
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell split squat
Front view: muscles worked by the barbell split squat. Primary: quads. Secondary: hamstrings, glutes and calves.
Back view: muscles worked by the barbell split squat. Primary: quads. Secondary: hamstrings, glutes and calves.
Primary Secondary

How to do the barbell split squat

  1. Step 1: Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
  2. Step 2: Take a large step forward with your right foot, keeping your torso upright.
  3. Step 3: Lower your body by bending your knees and hips until your right thigh is parallel to the ground.
  4. Step 4: Pause for a moment, then push through your right heel to return to the starting position.
  5. Step 5: Repeat with your left leg forward for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell split squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Split Squat alternatives

More exercises that train the quads as their main target:

More quads exercises

See the best quad exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.