Split Squat (Barbell)
Also called BB Split Squat
How to do it
Rest a barbell across the upper back and step into a fixed staggered stance with both feet planted. Lower straight down by bending both knees until the rear knee nears the floor, then drive through the front foot to rise without stepping. Keep the torso controlled and front knee aligned, complete the set, and repeat on the other side.
Setup
Bar on the upper back, one foot forward and one back in a long stance. Torso upright, front shin close to vertical at the bottom.
Where you should feel it
The front leg's quad and glute. The back leg is balance, not a second working leg.
When to use it
Builds single-leg strength with a bar's loading. Program in the 6-10 range per side after your main lift.