Lunge or split squat with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 30

Average per rep (lbs)*: 65

Description: Position the barbell on the back of your shoulders and grasp it firmly at each side with your hands. Step one foot back as if performing a rear lunge, ensuring the distance allows you to achieve a half-kneeling position when lowered. Keep your torso upright. Inhale as you lower your back knee nearly to the ground by bending your front hip and both knees. Exhale as you push through your front foot, extending your front hip and knees to return to the standing position. Repeat for the prescribed number of repetitions. Switch legs and repeat the exercise with the other leg in front. Maintain control and proper form throughout the exercise.

Exercise ID: 00177

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Upright Torso: Keep your torso upright throughout the movement. Engaging your core will help maintain this posture and reduce the risk of back strain.
Foot Position: Ensure your front foot is positioned far enough forward that your knee doesn’t extend past your toes during the squat. This helps to protect your knee joints from undue stress.
Controlled Movements: Focus on slow, controlled movements rather than rushing through the exercise. This not only helps in proper muscle engagement but also aids in balance and coordination.
Knee Alignment: Your front knee should align with your front foot in the same direction. Avoid letting your knee cave inward as this can lead to injuries.
Barbell Stability: Keep the barbell steady across your shoulders and traps. shrugging your shoulders slightly can help provide a stable platform for the barbell.
Breathing: Inhale deeply before lowering into the squat and exhale as you push back up. Proper breathing can enhance your strength and performance.
Even Weight Distribution: Distribute the weight evenly across both feet. Your front foot will bear more of the load, but also engage your back foot to maintain balance.
Depth Control: Lower your hips until your back knee is just above the ground without actually touching it. This ensures a full range of motion and maximum muscle activation.
Supportive Footwear: Wear stable, supportive footwear to aid in balance and prevent slipping. Consider shoes with a flat heel for better ground contact.
Engage Glutes and Hamstrings: Actively engage your glutes and hamstrings during the movement. This not only improves the effectiveness of the exercise but also ensures better muscular balance and joint stability.
Use a Mirror: If available, perform the exercise in front of a mirror to monitor your form, ensuring that your body remains aligned and your movements are precise.
Gradual Progression: Increase the weight gradually as your strength improves. Beginning with too much weight can compromise your form and increase the risk of injury.

Exercise overview

Exercise tips and tricks

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