Barbell Single Leg Split Squat
Also known as: single leg barbell split squat
Barbell Single Leg Split Squat earns a place on leg day, and heavy bilateral barbell loading keeps the focus on legs that drive out of the hole.
How to do Barbell Single Leg Split Squat
- Stand with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with one leg, keeping your torso upright.
- Lower your body by bending your front knee and hip, while keeping your back leg straight.
- Continue lowering until your front thigh is parallel to the ground.
- Pause for a moment, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Barbell Single Leg Split Squat Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Single Leg Split Squat Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Raising the hips first so the load shifts to the lower back
Lead out of the bottom with the chest so hips and shoulders rise together.
Easier and Harder Than Barbell Single Leg Split Squat
Swap Barbell Single Leg Split Squat For
Barbell Single Leg Split Squat — Frequently Asked Questions
How do you do the Barbell Single Leg Split Squat?
Stand with your feet shoulder-width apart, holding a barbell across your upper back. Take a large step forward with one leg, keeping your torso upright. Lower your body by bending your front knee and hip, while keeping your back leg straight. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Single Leg Split Squat work?
The Barbell Single Leg Split Squat primarily targets the quads. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Single Leg Split Squat should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Single Leg Split Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Single Leg Split Squat?
Try the Dumbbell Step-up Lunge, Forward Jump or the Lever Leg Extension. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Single Leg Split Squat the same as the single leg barbell split squat?
Yes. The Barbell Single Leg Split Squat is also commonly called the single leg barbell split squat. Different gyms and training programs label it differently, but "single leg barbell split squat" refer to this same movement.
