May 23rd, 2023 3:59 PM Mr. Q Categories: Barbell
The barbell split squat, also known as the barbell lunge, is a compound exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes. It is a unilateral exercise that helps develop leg strength, balance, and stability.
Possible Stretches to do prior to exercise:
- Standing quad stretches
- Hamstring stretches
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the lower body, such as leg swings or walking lunges.
How to select the proper weight: Choose a weight that challenges your leg muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to maintain good form and avoid excessive strain on your knees and lower back.
- Stand with your feet hip-width apart and hold a barbell across your upper back and shoulders. Alternatively, you can hold dumbbells at your sides.
- Take a step forward with one leg, keeping your torso upright and your core engaged.
- Plant your front foot firmly on the ground and lower your body by bending your knees, allowing your back knee to descend toward the floor.
- Keep your weight on the heel of your front foot and ensure that your knee tracks in line with your toes.
- Lower your back knee until it nearly touches the ground, or until your front thigh is parallel to the ground.
- Pause briefly at the bottom position, then push through your front heel to return to the starting position.
- Complete the prescribed number of reps, then switch legs and repeat the movement.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
- Perform the split squat without weights, using only your body weight for resistance.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, gradually adding more weight plates to the barbell or using heavier dumbbells.
- Elevate your front foot on a step or platform to increase the range of motion and difficulty.
- Perform walking lunges with the barbell, alternating legs with each step.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Gluteus, Hamstring, Quadriceps
Secondary:Hamstrings, Gluteus Maximus
Tertiary:Calves, Adductors, Abductors