# @athleticlab on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CnkA-bbLd_l
- **Gondola URL:** https://gondola.cc/posts/15480882-athleticlab-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/cf15902f4b.jpg
- **Posted:** 2023-01-18T16:11:01.000+00:00
- **Account Owner:** Athletic Lab (@athleticlab) — https://gondola.cc/athleticlab

## Caption

Barbell Split Squat: do ya love ‘em?

While we prioritize your standard barbell back squat, the split squat is one of our go-to “single leg” variations. 

Regardless of using a barbell on the back, front rack, using DBs, KBs, or just straight body weight, the movement basically remains the same.

✅ The position is similar to a lunge position however there is no movement back and forth. The feet stay stationary for every rep. 

✅  we recommend unracking the bar just as you would a back squat and then reaching one leg back (as if doing a reverse lunge) to set your feet into position. 

✅  Your feet should not be in a straight line as if on a tight rope. Hip width or shoulder width should be a good rule of thumb to make sure you have good support side to side. Don’t turn this into a “balance” exercise!

✅ lower your back knee straight down until the knee is about an inch from the ground or lightly touching. The important thing is you aren’t slamming your knee into the ground each rep. 

✅ The torso should stay fairly upright the whole time though some slight forward lean may occur

✅ Drive through the front foot to stand back up. Your front leg should be nearly straight at the top, maybe slightly bent. Repeat all reps on one side before switching to the other side. 

A common question may be “how much distance front to back between my feet?” While different lengths could put different emphasis on the working muscles, we’ll say this: at the bottom of the squat, your front leg should be at about 90 degrees, shin angle perpendicular to the ground. That’s a good place to start. You can adjust slightly, and yes your front knee can be over your toes AS LONG AS your heel is down and you’re not feeling the weight in the front of your foot. 

Reminder the moment is straight down and straight up. Your center of mass should not be making any significant shifts forward or backwards. 

So, what are your thoughts on the barbell split squat?

#splitsquats #cary #raleigh #fitness #gymlife #apex #morrisville #shoulderpress #athleticlab #iloveal #crossfit #strengthandconditioning

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## Tags

fitness, athleticlab, splitsquats, raleigh, gymlife, cary, strengthandconditioning, crossfit, apex, shoulderpress, morrisville, iloveal

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