Exos | Formerly Core Performance

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Core Knowledge


Split Squat - Front Barbell

Starting Position

  • Step out to a lunge so one foot is 2 to 3 feet in front of the other and hold a barbell on the front of your shoulders with your elbows high.


  • Keeping your chest up, lower your hips toward the floor by squatting back and down, without letting your back leg touch the floor.
  • When your back knee is just off the floor, push back up to the starting position by driving through the hip of your front leg.
  • Repeat for the prescribed number of repetitions and switch legs.

Coaching Keys

  • Do not let your front knee slide forward past your toes or collapse to the inside.
  • Contract the glute in your back leg throughout the movement.

You Should Feel It

  • Working your glutes, hamstrings, and quadriceps and stretching the hip flexor of your back leg.

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