Legs · Barbell
Barbell Low Split Squat
How to do the barbell low split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Set a barbell across your upper back and stand in a staggered stance with one foot forward and one foot back. Bend both knees to lower into a deep split squat, sinking the back knee toward the floor while keeping the front heel planted. Drive through your front foot to stand and complete all reps before switching legs.
- 1Feel your front quad and glute working as you sink deep under the bar
- 2Keep your torso tall and brace your core to support the load
- 3Feel a stretch through the back hip at the bottom of each rep
Common mistakes
- Don't let your front knee cave inward or drift far past your toes
- Avoid leaning forward or rounding your back under the bar
- Don't bounce out of the bottom; control the depth
Muscles worked
The barbell low split squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the barbell low split squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.