Barbell Overhead Split Squat

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The barbell overhead split squat is a workout that primarily targets the quads and glutes.

In this exercise, the barbell is held overhead while performing a split squat, adding resistance to the movement.

While other muscles such as the core and upper body are engaged, the focus remains on the quads and glutes.

Stand with your feet shoulder-width apart, toes pointing forward.
Hold a barbell across your upper back, resting it on your shoulders.
Take a step forward with your right foot, keeping your torso upright.
Bend your knees and lower your body until your right thigh is parallel to the ground.
Push through your right heel to return to the starting position.
Repeat the movement with your left foot, alternating legs for each repetition.

Start with a light barbell to focus on form and stability.
Position the barbell across your upper back, gripping it with a wide grip.
Step forward with one foot, keeping your chest up and core engaged.
Lower your back knee towards the ground, ensuring your front knee stays in line with your toes.
Push through your front heel to return to the starting position, engaging your quads and glutes.
Repeat the exercise for the desired number of reps, then switch legs.