Barbell Split Front Squat

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The barbell split front squat is a compound exercise that targets the quads and glutes.

By placing the barbell in the front rack position, it forces the quads to work harder.

This exercise also engages the glutes as they help stabilize the body during the movement.

While other muscles like the hamstrings and calves are involved, the focus is primarily on the quads and glutes.

Start by standing with your feet shoulder-width apart, toes pointing forward, and a barbell resting across your upper chest and shoulders.
Step forward with your right foot, keeping your torso upright and core engaged.
Lower your body by bending your knees and hips, keeping your right knee directly above your ankle.
Continue lowering until your right thigh is parallel to the floor, or as low as you can comfortably go.
Push through your right heel to return to the starting position, keeping your core engaged and maintaining balance.
Repeat the movement with your left foot stepping forward, alternating legs for each repetition.
Continue alternating legs for the desired number of repetitions.

Position the barbell securely on your upper chest, just below your collarbone, with your hands slightly wider than shoulder-width apart. This grip will provide stability and control throughout the exercise, allowing you to focus on engaging your quads and glutes.
Step forward with one foot, ensuring that your feet are hip-width apart. This will create a stable base and help you maintain balance as you lower into the squat. Keep your chest up and your core engaged to maintain a neutral spine throughout the movement.
As you descend into the squat, focus on pushing your hips back and down, keeping your weight centered over your front foot. This will activate your glutes and quads, ensuring that they are fully engaged throughout the exercise. Keep your knee in line with your toes to prevent any unnecessary strain on your joints.
Lower yourself until your front thigh is parallel to the ground, or as low as your flexibility allows. This will maximize the activation of your quads and glutes. Remember to maintain control and avoid bouncing at the bottom of the squat to prevent any potential injuries.
Finally, drive through your front heel as you return to the starting position. Focus on squeezing your glutes and quads to powerfully extend your hip and knee joints. Keep your core engaged and maintain a slow and controlled movement to fully benefit from the exercise.