What equipment do you need for the split squat?

You need barbell to do the split squat.

What is a good split squat?

For men, a good split squat is about a 162.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 50 lb and elite lifters pass 315 lb. For women, the standards run from about 27.5 lb to 165 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Split Squat

How to do the 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: Squat
Mechanic: Compound

Find more:Quads exercises Barbell exercises

How to do it

Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.

1Push through the mid-foot and feel your quads engage as you extend your knees
2Keep your chest up and sit back and down; you should feel the movement through your hips and thighs
3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't let your knees collapse inward or your heels lift; keep your spine neutral throughout
Don't use momentum or rush through the reps, quality trumps quantity