Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


Split Squat - Barbell

Starting Position

  • Standing in a split stance, holding barbell on back of shoulders with elbows up


  • Lower hips to the floor by bending the front knee without letting the back knee touch the ground
  • Return to the starting position by pushing up with the front leg
  • Repeat for prescribed number of repetitions and switch legs

Coaching Keys

  • Do not let the front knee slide forward over the toes
  • Do not let the front knee collapse to the inside
  • Keep chest and elbows up
  • Keep glute in back leg contracted (tight)

You Should Feel It

  • Working the glutes, hamstrings, and quads
  • Stretching the hip flexor of the back leg

Tags: Strength, Glutes, Hamstrings, Quadriceps, Lower Body Push, Barbell