How to Do the Perfect Barbell Split Squat (Complete Guide)
Build lower body strength, balance, and stability with the barbell split squat, a unilateral movement that targets the quads, hamstrings, and glutes, while improving overall mobility and posture.
Perfect Barbell Split Squat Technique
The barbell split squat is a foundational exercise for developing strength in the lower body. It challenges your legs, core stability, and coordination, all while focusing on unilateral movement for improved muscle balance. With the right technique, this movement helps in building both strength and mobility.
Step-by-Step Form Guide
1.Setup Position: Place the barbell on your upper back, keeping your feet hip-width apart and one foot forward, the other extended back.
2.Lower Down: Slowly lower your back knee toward the floor by bending both knees, ensuring the front knee doesn't pass over the toes.
3.Drive Up: Push through the front heel to stand up straight, extending the front leg. Keep your torso upright throughout.
4.Repeat: Perform all reps on one leg, then switch to the other leg.
Common Mistakes to Avoid
1.Front Knee Overextending: Avoid letting the knee of the front leg extend past the toes during the descent.
2.Leaning Forward: Keep your torso upright to avoid putting unnecessary strain on your back
3.Narrow Stance: A narrow stance may cause instability, ensure your legs are positioned wide enough.
4.Rushing the Descent: Lowering too quickly can lead to poor form and lack of control.
5.Overarching the Lower Back: Maintain a neutral spine throughout the movement.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Body Positioning and Posture: Ensure correct foot placement and alignment throughout the movement.
2.Knee Tracking and Control: Prevent knee instability by providing feedback on knee tracking during descent.
3.Core Activation: Monitor and correct core stability to protect the lower back.
4.Hip and Knee Range of Motion: Ensure the hips and knees move through the correct range to maximize the benefits of the squat.
5.Balance and Stability: Track and provide guidance on maintaining balance through the entire movement.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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