Barbell Single-Leg Split-Squat

Barbell Single Leg Split Squat Instructions

Starting Position:
1. Begin by setting the bench at a comfortable height.
2. Stand facing away from the bench, holding the barbell across your upper back, resting it on your shoulders. Ensure your grip is secure.
3. Step back with one foot and place the top of that foot on the bench. Your front foot should be placed about 2-3 feet in front of you, depending on your leg length.
4. Ensure your feet are hip-width apart and engage your core for stability.

Movement:
1. Slowly lower your body by bending the knee of your front leg. Keep your back straight and your chest up throughout the movement.
2. Lower yourself until your front thigh is parallel to the ground. Your back knee should ideally hover just above the ground but not touch it.
3. Push through your front heel to return to the starting position, straightening your front leg fully while maintaining balance.
4. Avoid leaning too far forward and keep your knee aligned above your ankle, not extending past your toes.

Repetitions:
- Perform 8-12 repetitions on one leg before switching to the other side.
- Aim for 2-3 sets total.

Tips:
- Start with lighter weights to master the form before increasing the load.
- Focus on balance and control throughout the movement.
- Maintain steady breathing: inhale as you lower and exhale as you push up.

Safety Precautions:

- Ensure the bench is stable.
- Avoid arching your back; engage your core instead.
- Make sure you have a secure grip on the barbell to prevent it from slipping.