Exercises

Barbell Split Squats

Also known as Barbell Static Lunges and Barbell Stationary Lunges

What It Is

A staggered-stance squat with a bar on your back, letting you load each leg heavily for strength and balance.

How to Do It

Set the bar on the rack just below shoulder height. Step under so it rests on your upper back, lift it and step back. Step one foot forward into a long stance. Lower until your back knee hovers just above the floor, then rise. Do all reps on one side, then switch.

Tips

Keep your feet hip-width apart, like train tracks, for balance. Keep your torso tall as you sink.

Skill Level

Advanced. Heavy barbell lifts, Olympic-lift variations or all-out sprints. They take precise technique under load.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Non-Alternating). Do every rep on one side, then switch.

Primary Muscles

Equipment

Barbell

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