Barbell Split Squat On Bench

Rest the bar across your upper back and lightly place your back foot on a bench. Set your front foot far enough forward and start with your chest open.

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

Drive hard through your front foot to rise again. Bring the bar and your torso up together instead of folding forward.

Make sure you feel strong tension in your front quad and glute. Use the back foot only for balance and let the front foot produce most of the force.

The wrong bench height or stride length increases stress on your knees and lower back. Set the bench height, foot spacing, and pelvic alignment before adding weight.

Inhale as you lower and exhale as you rise. Keeping your torso braced with your breath makes the position much more stable.

Instead of chasing depth, first learn to push steadily through your front heel. Once your position is stable, gradually add depth and weight.