The Barbell Split Squat is a intermediate-friendly barbell strength exercise that targets the glutes and quadriceps. Here's how to do it right — and what to stop doing.
Primary musclesGlutes, Quads
Secondary muscles—
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Barbell Split Squat
Rack the bar across the upper back and step into a long split stance with feet hip-width apart.
Brace your core and stand tall with most of your weight on the front foot.
Lower the back knee straight down toward the floor, keeping the front shin close to vertical.
Stop just before the back knee touches the floor, keeping the torso upright and chest up.
Drive through the front foot to stand back up to the starting split-stance position.
Complete all reps on one side before switching legs, keeping the same setup each time.
02 The payoff
Why it earns its spot
Builds single-leg quad and glute strength with full barbell loading.
Exposes and corrects strength imbalances between legs.
Reinforces balance and core stability under a back-loaded bar.
03 Don't do this
Common mistakes
Letting the front knee cave inward, which strains the knee and reduces glute engagement.
Pushing off the back foot to stand up, which removes load from the front working leg.
Leaning the torso too far forward, which turns the lift into a hinge and loses the quad focus.
Setting the stance too short, which forces the front knee far past the toes and stresses the joint.
EGON Put it on record
Track it in EGON.
Log every set of the Barbell Split Squat, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
