How do you perform this exercise?
- Stand tall holding a barbell with an overhand grip just outside your thighs; feet hip-width apart.
- Step one foot forward into a long split stance (front foot flat, back heel lifted, toes pointing forward).
- Brace your abs, keep your chest up, hips square, and the bar close to your thighs.
- Lower straight down by bending both knees; keep the torso tall and the front knee tracking over the middle toes.
- Descend until the front thigh is near parallel and the back knee hovers just above the floor; keep weight through the front mid-foot/heel.
- Press through the front foot and the ball of the back foot to return to standing without locking the knees.
- Keep the bar level and close to the body; avoid letting the front knee cave inward or the heel lift.
- Complete all reps on one side, then switch legs and repeat.
Which other muscles are involved?
Glutes, Hamstrings, Adductors, Calves, Abs.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
