Legs · Barbell
Barbell Single Leg Split Squat
How to do the barbell single leg 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
Stand with a barbell across your upper back and step one foot forward into a split stance. Bend both knees to lower straight down until your front thigh is roughly parallel to the floor and your back knee nears the ground. Drive through your front heel to return to the top.
- 1Feel your front-leg quad, glute, and hamstring work as you lower and rise
- 2Keep your torso upright and core braced for balance
- 3Drive through your front heel and keep your front knee tracking over your toes
Common mistakes
- Avoid letting your front knee cave inward
- Don't lean forward or round your back
- Don't push off your back foot; keep the work on the front leg
Muscles worked
The barbell single leg split squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the barbell single leg 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.