Quads · Compound movement
Safety Bar Split Squat
A compound exercise for the quads, with the glutes working too. You need a safety squat bar and a squat rack.
Primary muscle
Quads
Secondary muscles
Glutes
Equipment
Barbell
Difficulty
Intermediate
How to perform the Safety Bar Split Squat
- Rack the safety squat bar across the upper back and grip the forward handles, then set up in a split stance.
- The forward-cambered load pulls the torso toward flexion, so the upper back works hard to stay upright in the split stance.
- Place the front foot far enough forward that the front shin stays vertical at the bottom of each rep.
- Lower straight down by bending both knees until the rear knee nearly touches the floor.
- Keep the chest driven up against the bar pull and the weight over the front foot.
- Press up through the front heel to the tall split position without letting the chest fold forward.
Suggested working range: 8–12 reps. Default progression: double progression.
Common mistakes
- •Letting the forward camber fold the chest down into a good morning.
- •Setting the front foot too close so the knee jams past the toes.
- •Shifting weight onto the rear foot instead of loading the front leg.
- •Letting the front knee cave inward on the press up.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Safety Bar Split Squat fits into hypertrophy and strength splits that prioritize quads volume.
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