Barbell split squat
A stationary split-stance squat with a barbell on your back.
- Muscle group: Legs
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: Barbell static lunge, Barbell stationary lunge, Statisk udfald med stang, Splitsquat med stang
How to do it
- Unrack the bar on your upper back and take a staggered stance with the front foot flat and the back heel lifted.
- Lower straight down until the back knee is close to the floor, keeping your torso tall and braced.
- Press through the front foot to stand up without shuffling your feet.
Common mistakes
- Standing too narrow so you wobble from side to side.
- Letting the front heel lift or the knee collapse inward.
Alternatives
Watch a video demonstration on YouTube
“How to Do a Barbell Split Squat - Men's Health” by 3v (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.