Barbell Split Squat



Muscles

Target
Gluteus Maximus

Synergists
Quadriceps
Adductor Magnus
Soleus

Dynamic Stabilizers
Hamstrings
Gastrocnemius

Stabilizers
Erector Spinae
Gluteus Medius
Gluteus Minimus

Instructions

Preparation
Position barbell on back of shoulders and grasp barbell to sides. Stand with feet far apart; one foot forward and other foot behind

Execution
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat. Continue with opposite leg.

Comments
Allow heel of rear foot to raise off floor during decent so weight is transferred to forefoot. Keep torso upright during squat; flexible hip flexors are important.

Source: exrx.net