Barbell Split Squat

Rest the bar across your upper back and stand with your feet split front to back. Keep your weight over the front foot and your torso upright.

Shift your weight onto the front foot and lower slowly. Let your back knee move toward the floor while keeping your pelvis facing forward.

Push through your front foot to rise again. Use your abs and back to keep the bar stable without letting your torso sway.

Make sure the work is concentrated in your front quad and glute. If too much weight shifts to the back foot, push harder through the front heel.

A stance that is too short or a leaning torso increases stress on your knees and lower back. Set your foot spacing and torso alignment before worrying about weight.

Inhale as you lower and exhale as you rise. Match your breathing to the movement and keep the bar from swaying side to side.

Pause briefly at the lowest point to feel more tension in the front leg. Use the same stance width and depth on both sides to keep your balance even.