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Barbell rear-foot-raised split squat

A compound exercise for the quads and glutes, with help from the adductors, hamstrings. Equipment: barbell, squat rack and flat bench.

Orbit
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WorksQuadsGlutesAdductorsHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Bar on the upper back, rear foot on a bench behind you.
  2. Lower straight down
  3. Drive up through the front foot

Muscles worked

Barbell rear-foot-raised split squat: 3D figure mid-rep with the quads and glutes highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all barbell rear-foot-raised split squat alternatives.

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