Split Squat (Barbell)
With a barbell across the upper back and feet split front to back, lower the back knee, then rise.
- Pattern
- Lunge
- Equipment
- Barbell
- Works
- Quads, glutes, hamstrings
- Loads
- Hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Leg Extension (Machine)
Knee only, no hip or back loading.
Knee only, no hip or back loading.
When it stalls, these usually help
Direct work for your glutes, which this lift also depends on.
Direct work for your hamstrings, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.