Barbell Split Squat V. 2
Also known as: barbell split squat
Barbell Split Squat V. 2 is ready for real load and honest reps, using heavy bilateral barbell loading to deliver front-thigh strength you can use.
How to do Barbell Split Squat V. 2
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Take a large step forward with your right foot, keeping your torso upright.
- Lower your body by bending your knees and hips until your right thigh is parallel to the ground.
- Pause for a moment, then push through your right heel to return to the starting position.
- Repeat with your left leg forward for the desired number of repetitions.
Barbell Split Squat V. 2 Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
The other half of the week
First plan free
Training is half the prescription
A session tells your quads to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
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Common Barbell Split Squat V. 2 Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Cutting depth once the weight gets heavy
Pick a load that lets you reach the same depth on every rep.
Easier and Harder Than Barbell Split Squat V. 2
Swap Barbell Split Squat V. 2 For
Barbell Split Squat V. 2 — Frequently Asked Questions
How do you do the Barbell Split Squat V. 2?
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back. Take a large step forward with your right foot, keeping your torso upright. Lower your body by bending your knees and hips until your right thigh is parallel to the ground. 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 Split Squat V. 2 work?
The Barbell Split Squat V. 2 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 Split Squat V. 2 should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Split Squat V. 2 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 Split Squat V. 2?
Try the Lever Leg Extension, Sissy Squat or the Smith Single Leg Split Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Split Squat V. 2 the same as the barbell split squat?
Yes. The Barbell Split Squat V. 2 is also commonly called the barbell split squat. Different gyms and training programs label it differently, but "barbell split squat" refer to this same movement.
