How to perform Barbell Split Squat with proper form

Setup

1. Equipment: Use a barbell and a weight bench or step.
2. Starting Position: Stand upright with the barbell across your upper back, hands gripping the bar.

Steps

1. Foot Placement: Step back with one foot, placing it on the bench or step behind you. Ensure your front foot is flat on the ground.
2. Stance: Keep your front leg straight and your back leg bent. Your feet should be about hip-width apart to maintain balance.
3. Lowering Phase:
   • Inhale as you lower your body.
   • Bend your front knee and lower down until your thigh is parallel to the ground.
   • Your back knee should move down toward the floor.
   • Keep your torso upright and engage your core.
4. Bottom Position: Ensure your front knee stays aligned with your toes and does not go past them.
5. Rising Phase:
   • Exhale and push through your front heel to rise back to the starting position.
   • Straighten your front leg and return to the starting stance.

Tips

• Maintain a neutral spine throughout the movement.
• Focus on a controlled tempo, especially while lowering.
• Keep your gaze forward to help with balance.

Common Mistakes

• Leaning too far forward or arching the back excessively.
• Letting the front knee collapse inward.
• Not using a full range of motion.

Ensure you practice the movement with lighter weights initially to master the form before increasing the load.