{"id":131328,"date":"2021-10-15T16:50:50","date_gmt":"2021-10-15T20:50:50","guid":{"rendered":"https:\/\/barbend.com\/?p=131328"},"modified":"2024-11-26T21:57:50","modified_gmt":"2024-11-27T02:57:50","slug":"front-rack-split-squat","status":"publish","type":"post","link":"https:\/\/barbend.com\/front-rack-split-squat\/","title":{"rendered":"The Front Rack Split Squat is the Best Leg Accessory You&#8217;ve Never Done"},"content":{"rendered":"<p>One of the primary goals of strength training is to build strong legs. While you may feel you have thousands of squats to go before <a href=\"https:\/\/morningchalkup.com\/2021\/05\/31\/best-multi-sport-strength-athletes\/\" target=\"_blank\" rel=\"noopener\">achieving remarkable strength<\/a>, there might be a way to achieve maximum leg strength at a quicker rate.<\/p>\n<p>Whilst <a href=\"https:\/\/barbend.com\/back-squat\/\">barbell squatting<\/a> will always be a <a href=\"https:\/\/barbend.com\/best-lower-body-exercises\/\">staple of leg day<\/a>, it should be practiced in conjunction with other movements. For example, you can significantly up the ante on your leg training by splitting your feet and performing a front rack split squat.&nbsp;<\/p>\n<p>If you\u2019re up for the challenge, this asymmetric variation of the barbell squat will immediately put your legs to work. In this article, we will go through everything you need to know about the barbell front rack split squat, including:<\/p>\n<ul>\n<li><a href=\"#1\"><strong><strong>How to Do the Front Rack Split Squat<\/strong><\/strong><\/a><\/li>\n<li><a href=\"#2\"><strong>Benefits of the Front Rack Split Squat<\/strong><\/a><\/li>\n<li><a href=\"#3\"><strong>Muscles Worked by the Front Rack Split Squat<\/strong><\/a><\/li>\n<li><a href=\"#4\"><strong>Who Should Do the Front Rack Split Squat<\/strong><\/a><\/li>\n<li><a href=\"#5\"><strong>Front Rack Split Squat Sets and Reps<\/strong><\/a><\/li>\n<li><a href=\"#6\"><strong>Front Rack Split Squat Variations<\/strong><\/a><\/li>\n<li><a href=\"#7\"><strong>Front Rack Split Squat Alternatives<\/strong><\/a><\/li>\n<li><a href=\"#8\"><strong>Frequently Asked Questions<\/strong><\/a><\/li>\n<\/ul>\n<h2 id=\"sc-namejump-anchor1how-to-do-the-front-rack-split-squat\"><strong><a id=\"1\" class=\"linkj\"><\/a>\r\nHow to Do the <\/strong><strong>Front Rack <\/strong><strong>Split Squat<\/strong><\/h2>\n<p>In the front rack split squat, one leg is suspended on a bench or block. One repetition is completed when the legs bend to a kneeling lunge position before returning to an upright posture. The split squat emphasizes individual leg strength and <a href=\"https:\/\/barbend.com\/balance-fitness\/\">requires balance<\/a> in an asymmetrical stance.&nbsp;<\/p>\n<h3 id=\"step-1-set-it-up\"><strong>Step 1 \u2014 Set It Up<\/strong><\/h3>\n<figure id=\"attachment_131341\" aria-describedby=\"caption-attachment-131341\" style=\"width: 760px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-131341\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473.jpg\" alt=\"woman front racking barbell\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/shutterstock_272301473-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><figcaption id=\"caption-attachment-131341\" class=\"wp-caption-text\">Credit: Bojan656 \/ Shutterstock<\/figcaption><\/figure>\n<p>First things first, you must have a <a href=\"https:\/\/barbend.com\/best-squat-racks\/\">squat rack<\/a> and a bench to rest your non-working foot on. Set the barbell in the rack at clavicle height and place the bench a few feet behind.&nbsp;<\/p>\n<p>Unrack the barbell as you would if you were performing a standard <a href=\"https:\/\/barbend.com\/front-squat\/\">front squat<\/a>. Step out slightly with your working leg and then set your back foot up onto the bench. Shift your hips back slightly to balance your start position.&nbsp;<\/p>\n<p><strong><em>Coach\u2019s Tip:<\/em><\/strong> To increase your stability, avoid keeping your legs in front-to-back alignment. The front foot should be placed out to the side slightly.<\/p>\n<h3 id=\"step-2-bend-the-legs\"><strong>Step 2 \u2014 Bend the Legs<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-131343\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83.png\" alt=\"\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-83-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>Begin the movement by bending the front knee. The hips should move straight down as the back knee drifts closer to the ground but does not touch it. Descend until your front knee is bent to approximately 90 degrees, and try to keep your torso upright throughout.&nbsp;<\/p>\n<p><strong><em>Coach\u2019s Tip:<\/em><\/strong> In order to avoid falling forward during the lift, think about keeping your gaze at eye level for the entire repetition, with the chest and elbows up tall.&nbsp;<\/p>\n<h3 id=\"step-3-push-to-stand\"><strong>Step 3 \u2014 Push to Stand<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-131344\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85.png\" alt=\"\" width=\"760\" height=\"427\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85.png 760w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85-300x169.png 300w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85-50x28.png 50w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85-489x275.png 489w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85-360x203.png 360w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85-750x421.png 750w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85-214x120.png 214w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85-130x73.png 130w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85-560x315.png 560w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85-345x194.png 345w, https:\/\/barbend.com\/wp-content\/uploads\/2021\/10\/Untitled-design-85-650x365.png 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/p>\n<p>At the bottom of the squat, change direction and press your leg back to full extension. The hips should move straight upward, and the chest and elbows should remain upright.&nbsp;<\/p>\n<p>Once you\u2019ve completed all your reps on one side, set up for the opposite leg in an identical fashion and perform the same movement.&nbsp;<\/p>\n<p><strong><em>Coach\u2019s Tip: <\/em><\/strong>If you notice a <a href=\"https:\/\/barbend.com\/functional-symmetry\/\">strength imbalance<\/a> between each leg during your set, try performing the split squat on the weaker leg first to give it more attention<em>.&nbsp;<\/em><\/p>\n<h2 id=\"sc-namejump-anchor2benefits-of-the-front-rack-split-squat\"><strong><a id=\"2\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Benefits of the Front Rack Split Squat<\/strong><\/h2>\n<p>The front rack split squat can be a difficult movement to master, but if you dedicate time to practicing the lift, there are rich benefits available to you. The intricacy of the lift enables you to <a href=\"https:\/\/barbend.com\/best-exercise-balls\/\">work on coordination<\/a>, strength, and stability all at once.<\/p>\n<h3 id=\"leg-hypertrophy\"><strong>Leg Hypertrophy<\/strong><\/h3>\n<p>The advanced range of motion of the front rack split squat allows you to <a href=\"https:\/\/barbend.com\/20-rep-squat-workout\/\">fatigue your legs<\/a> with much lighter weights than you\u2019d need for traditional bilateral squatting. By isolating the movement to one knee, you also increase muscular engagement at the hips. High amounts of tension targeted in specific areas is a recipe for major muscle growth.&nbsp;<\/p>\n<h3 id=\"balance-stability\"><strong>Balance &amp; Stability<\/strong><\/h3>\n<p>When practicing the barbell front rack split squat, you can really <a href=\"https:\/\/barbend.com\/turkish-get-up\/\">put your balance to the test<\/a>. Not only is it difficult to support yourself with the back leg propped up in the start position, but stability requirements continually rise as you perform each rep.&nbsp;<\/p>\n<p>Since both hands are <a href=\"https:\/\/barbend.com\/improve-shoulder-mobility\/\">fixed on the barbell<\/a>, your only means of staying upright come from your core and leg muscles themselves. The movement may be frustrating at first, but with practice, you can refine your stability from head to toe.&nbsp;<\/p>\n<h3 id=\"unilateral-movement-practice\"><strong>Unilateral Movement Practice<\/strong><\/h3>\n<p>When practicing strength training, unilateral movements should be included to isolate and strengthen each side of the body independently to avoid developing imbalances and <a href=\"https:\/\/barbend.com\/how-to-train-power\/\">optimize your power potential<\/a>.&nbsp;<\/p>\n<p>Since all powerlifting or weightlifting exercises are done with both legs or arms simultaneously, changing things up can bring some much-needed variety to your workouts.<\/p>\n<h3 id=\"mobility-work\"><strong>Mobility Work<\/strong><\/h3>\n<p>The front rack split squat demands <a href=\"https:\/\/barbend.com\/active-stretches\/\">advanced total-body flexibility<\/a>. With the rear leg propped up, your working knee and hip are taxed with moving under the full load of the bar with little support.&nbsp;<\/p>\n<p>Further, you also need to develop exceptional shoulder mobility to maintain the bar in the front rack during your set. The front rack split squat is a true test of comprehensive mobility, but with continued practice, it should get \u2014 and keep \u2014 you limber.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor3muscles-worked-by-the-front-rack-split-squat\"><strong><a id=\"3\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Muscles Worked by the <\/strong><strong>Front Rack <\/strong><strong>Split Squat<\/strong><\/h2>\n<p>The front rack split squat is primarily a lower body exercise, but it requires total-body muscular contribution. The core, back, and shoulders contribute to <a href=\"https:\/\/barbend.com\/posture-exercises\/\">maintaining successful posture<\/a> throughout. Many moving parts require many muscles, which means more potential gains for you.&nbsp;<\/p>\n<h3 id=\"quadriceps\"><strong>Quadriceps<\/strong><\/h3>\n<p>The <a href=\"https:\/\/barbend.com\/best-quad-exercises\/\">quadriceps<\/a> are the primary muscle responsible for flexion and extension of the knee. Since the front rack split squat is a single-leg movement, the quads are also saddled with contributing some stability to the joint in addition to producing most of the power.&nbsp;<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=3dSlukaADxw\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"5 Best Hamstrings Exercises for Strong Legs | Ft Stefi Cohen\" title=\"Play video &quot;5 Best Hamstrings Exercises for Strong Legs | Ft Stefi Cohen&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=3dSlukaADxw<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=3dSlukaADxw\" title=\"5 Best Hamstrings Exercises for Strong Legs | Ft Stefi Cohen\" target=\"_blank\" rel=\"noopener\">5 Best Hamstrings Exercises for Strong Legs | Ft Stefi Cohen (https:\/\/www.youtube.com\/watch?v=3dSlukaADxw)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Believe it or not, even the quad of your resting leg is involved to some degree. Although it is lengthened or stretched in each repetition, the \u201cresting\u201d quadricep does get involved in stabilizing the non-working side of the hip. Make sure to avoid overly contracting your resting leg during the set to avoid <a href=\"https:\/\/barbend.com\/best-foam-roller-exercises-quads\/\">discomfort or cramping<\/a>.&nbsp;<\/p>\n<h3 id=\"glutes\"><strong>Glutes<\/strong><\/h3>\n<p>Your <a href=\"https:\/\/barbend.com\/best-glutes-exercises\/\">glutes<\/a> come to play in a big way in the split squat. They\u2019re responsible for maintaining an upright torso in the lift via controlling the angle of your hips. On the working side of your hips, your glutes also have to squeeze hard to finish the movement and drive your torso back to its full height.&nbsp;<\/p>\n<h3 id=\"upper-back\"><strong>Upper Back<\/strong><\/h3>\n<p>A proper front rack split squat challenges the <a href=\"https:\/\/barbend.com\/best-trap-exercises\/\">muscles of the upper back<\/a>. Maintaining the barbell in a front rack position tempts you to collapse forward. Your traps, rhomboids, and rear delts are the anchor keeping your trunk erect while your legs do the work.<\/p>\n<p>You also get a bit of <a href=\"https:\/\/barbend.com\/best-lower-back-exercises\/\">lower back exercise<\/a> as well, as your thoracic spine requires active support from the lumbar region in order to contract isometrically.&nbsp;<\/p>\n<h3 id=\"core\"><strong>Core<\/strong><\/h3>\n<p>A <a href=\"https:\/\/barbend.com\/bear-plank\/\">strong, active core<\/a> is the glue that holds everything together. Just simply holding the barbell in the front rack position on one leg is a challenging position for the core.&nbsp;<\/p>\n<p>Your abs must <a href=\"https:\/\/barbend.com\/upper-body-isometrics-at-home\/\">contract isometrically<\/a> from the moment you unrack the barbell to provide a \u201cbridge\u201d that links your upper body and legs together. The front rack split squat demands integrity and cooperation from the entirety of your kinetic chain, and the core is the most critical piece of the puzzle.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor4who-should-do-the-front-rack-split-squat\"><strong><a id=\"4\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Who Should Do the <\/strong><strong>Front Rack <\/strong><strong>Split Squat<\/strong><\/h2>\n<p>Just about anyone who practices the traditional barbell squat can benefit from incorporating a front rack split squat into their <a href=\"https:\/\/barbend.com\/bodybuilding-programs\/\">training program<\/a>. It\u2019s an exercise that will put your legs under intense stress with a much lighter load than most other leg exercises. Whether you\u2019re a beginner or an advanced lifter, it will almost always impose a challenge \u2014 in exchange for serious benefits.&nbsp;<\/p>\n<h3 id=\"strength-athletes\"><strong>Strength Athletes<\/strong><\/h3>\n<p><a href=\"https:\/\/barbend.com\/weightlifting\/\">Weightlifters<\/a>, <a href=\"https:\/\/barbend.com\/powerlifting\/\">powerlifters<\/a>, and even <a href=\"https:\/\/barbend.com\/bodybuilding\/\">bodybuilders<\/a> can use the front rack split squat in combination with their regular squat training to add variety and unilateral intensity to their program. Not only does the lift facilitate increased muscle hypertrophy, but it develops the stabilizer muscles to support <a href=\"https:\/\/barbend.com\/how-to-deadlift-500-pounds\/\">ultra-heavy loads<\/a> in other movements.&nbsp;<\/p>\n<h3 id=\"traditional-sport-athletes\"><strong>Traditional Sport Athletes<\/strong><\/h3>\n<p>If your goal is <a href=\"https:\/\/barbend.com\/carb-cycling\/\">improved performance<\/a> on the court or field, the front rack split squat can help refine power production in a practical range of motion. In sports like soccer, rugby, or gymnastics, single-leg control and balance are absolutely necessary for success. By practicing that sort of movement in the weight room, you can reap the benefits when it matters most.&nbsp;<\/p>\n<h3 id=\"crossfitters\"><strong>CrossFitters<\/strong><\/h3>\n<p>If you\u2019re hooked on <a href=\"https:\/\/barbend.com\/crossfit\/\">CrossFit<\/a>, you might want to implement the front rack split squat to stay ready for whatever your class or competition throws at you. CrossFit training includes many <a href=\"https:\/\/barbend.com\/finish-faster-wods\/\">movements under time constraints<\/a>. If you can master a complex, single-legged exercise like the front rack split squat, basic movements should be a walk in the park.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=8UrJ7v9L158\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Mat Fraser&#039;s CrossFit Diet: Everything You Want to Know\" title=\"Play video &quot;Mat Fraser&#039;s CrossFit Diet: Everything You Want to Know&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=8UrJ7v9L158<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=8UrJ7v9L158\" title=\"Mat Fraser&#039;s CrossFit Diet: Everything You Want to Know\" target=\"_blank\" rel=\"noopener\">Mat Fraser&#039;s CrossFit Diet: Everything You Want to Know (https:\/\/www.youtube.com\/watch?v=8UrJ7v9L158)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>On the occasion this movement makes an appearance in your WOD, the extra practice you\u2019ve put in should make the workout a breeze.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor5split-squat-sets-and-reps\"><strong><a id=\"5\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Split Squat Sets and Reps&nbsp;<\/strong><\/h2>\n<p>The front rack split squat is both challenging and rewarding. To get the most out of the movement, you need to know exactly how to implement it into your workout regimen.&nbsp;<\/p>\n<h3 id=\"for-balance-and-coordination\"><strong>For Balance and Coordination<\/strong><\/h3>\n<p>If you <a href=\"https:\/\/barbend.com\/how-to-use-rpe-scale-strength-training\/\">train for max strength<\/a>, the last thing you want is poor balance to get in the way of adding pounds to your barbell. To move weight efficiently in the gym, you need to maintain a precise center of balance. The front rack split squat puts your control to the test from the moment you unrack the barbell, and the many moving parts make it an effective way to stimulate your body coordination.<\/p>\n<p>To improve control and stability, <strong>perform slow sets of 8 &#8211; 12 repetitions<\/strong> on each leg with the empty barbell before moving on to light weights.&nbsp;<\/p>\n<h3 id=\"for-maximum-strength\"><strong>For Maximum Strength<\/strong><\/h3>\n<p>The <a href=\"https:\/\/barbend.com\/back-squat-vs-front-squat\/\">barbell squat<\/a> is rightly recognized as a dominant leg strength movement, but it is limited. In bilateral squatting, you\u2019re forced to engage auxiliary musculature to perform each rep. In the front rack split squat, you\u2019re able to lessen lower back pressure and side-to-side strength imbalances to focus solely on boosting the potential of your knee extension.&nbsp;<\/p>\n<p>For strength gain, bear in mind that loads will still be very light compared to two-legged squatting. Perform sets of 3 &#8211; 5 repetitions at a high intensity to <a href=\"https:\/\/barbend.com\/dumbbell-jump-squat\/\">develop impressive leg strength<\/a>.&nbsp;<\/p>\n<h3 id=\"for-hypertrophy\"><strong>For Hypertrophy<\/strong><\/h3>\n<p>Leg, core, and <a href=\"https:\/\/barbend.com\/no-equipment-back-exercises\/\">back gains<\/a> can be made in spades with the front rack split squat. Since you\u2019re suspended on one leg, all the tension is directed solely on the quads to make crazy growth \u2014 even with small amounts of overall weight.<\/p>\n<p>For hypertrophy, <strong>focus on sets with 10 to 15 repetitions<\/strong> and a <a href=\"https:\/\/barbend.com\/tempo-training-strength-exercises\/\">slow tempo<\/a> to maximize muscle fatigue.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor6front-rack-split-squat-variations\"><strong><a id=\"6\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Front Rack <\/strong><strong>Split Squat Variations<\/strong><\/h2>\n<p>If the front rack split squat is too much for you, you can still pick up some of the benefits of the exercise by experimenting with variations in place of the lift itself. It all depends on what you find suitable for your body and goals.&nbsp;<\/p>\n<h3 id=\"dumbbell-split-squat\"><strong>Dumbbell Split Squat<\/strong><\/h3>\n<p>If the <a href=\"https:\/\/barbend.com\/medicine-ball-exercises\/\">barbell isn\u2019t right for you<\/a>, a different modality such as a <a href=\"https:\/\/barbend.com\/best-adjustable-dumbbells\/\">dumbbell<\/a> (or even a <a href=\"https:\/\/barbend.com\/best-reviewed-kettlebells\/\">kettlebell<\/a>) may be more appropriate. With a smaller implement, you can find your foot placement more easily before even picking the weight up.<\/p>\n<p>https:\/\/www.youtube.com\/watch?v=T33RBXj9LkM<\/p>\n<p>You can hold the dumbbell in the \u201cgoblet\u201d position at chest-level, or down with relaxed arms to dial in the <a href=\"https:\/\/barbend.com\/unilateral-benefits-powerlifting\/\">unilateral stress<\/a>.&nbsp;<\/p>\n<h3 id=\"back-split-squat\"><strong>Back Split Squat<\/strong><\/h3>\n<p>Placing the barbell on your back instead of your shoulders removes much of the coordination requirements while allowing you to load up more weight for extra gains.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=b3fA9xqg258\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"How to do Barbell Split Squats\" title=\"Play video &quot;How to do Barbell Split Squats&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=b3fA9xqg258<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=b3fA9xqg258\" title=\"How to do Barbell Split Squats\" target=\"_blank\" rel=\"noopener\">How to do Barbell Split Squats (https:\/\/www.youtube.com\/watch?v=b3fA9xqg258)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>The bar should also naturally help you align your center of gravity, making everything a bit more comfortable if you don\u2019t yet have the stability required to perform the front-racked version.&nbsp;<\/p>\n<h3 id=\"staggered-stance-squat\"><strong>Staggered-Stance Squat<\/strong><\/h3>\n<p>The front rack split squat can still be effectively practiced without elevation of the back leg. For this version of the squat, the front rack position is identical, but the back foot of the split is positioned on the ground rather than lifted up. Keeping the back leg grounded will contribute more strain from both legs rather than just one single leg.&nbsp;<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=N4Jj0yFpW-A\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Staggered-Stance Squat\" title=\"Play video &quot;Staggered-Stance Squat&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=N4Jj0yFpW-A<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=N4Jj0yFpW-A\" title=\"Staggered-Stance Squat\" target=\"_blank\" rel=\"noopener\">Staggered-Stance Squat (https:\/\/www.youtube.com\/watch?v=N4Jj0yFpW-A)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>This variation allows for much more stability and upright balance, with less intense mobility demands. It also closely mirrors the posture of the split jerk, making it a great <a href=\"https:\/\/barbend.com\/drop-snatch\/\">drill for Olympic lifters<\/a>.<\/p>\n<h2 id=\"sc-namejump-anchor7front-rack-split-squat-alternatives\"><strong><a id=\"7\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Front Rack <\/strong><strong>Split Squat Alternatives<\/strong><\/h2>\n<p>There\u2019s a chance the front rack split squat isn\u2019t for you. Even just obtaining the mobility for the start position may not be worth it for your specific training. If the front rack barbell split squat is just not quite right, try one of these alternative movements that have similar benefits.&nbsp;<\/p>\n<h3 id=\"split-squat-with-balance-support\"><strong>Split Squat with Balance Support<\/strong><\/h3>\n<p>If balance cannot be maintained in the barbell split squat, it may be best to practice repetitions of split squat with support. Repetition of the movement will help develop stability, but the movement itself cannot initially be practiced without some level of existing stability.&nbsp;<\/p>\n<p>If you\u2019re unfamiliar with practicing balance in the split, holding a point of contact \u2014 like a squat rack or <a href=\"https:\/\/barbend.com\/best-cable-machines\/\">cable tree<\/a> \u2014 can help you achieve the necessary coordination for the movement.<\/p>\n<h3 id=\"walking-lunge\"><strong>Walking Lunge<\/strong><\/h3>\n<p>It may seem counterintuitive, but adding a motion component can make single-leg training easier. The <a href=\"https:\/\/barbend.com\/lunge\/\">walking lunge<\/a>, whether with a barbell on your back or dumbbells in your hands, lets you get some targeted quad and <a href=\"https:\/\/barbend.com\/hip-thrusts\/\">glute training<\/a> in while requiring a far less intricate setup than the front rack split squat.&nbsp;<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=vni4lElTvsY\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"Walking Lunge - The Proper Lift - BPI Sports\" title=\"Play video &quot;Walking Lunge - The Proper Lift - BPI Sports&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=vni4lElTvsY<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=vni4lElTvsY\" title=\"Walking Lunge - The Proper Lift - BPI Sports\" target=\"_blank\" rel=\"noopener\">Walking Lunge &#8211; The Proper Lift &#8211; BPI Sports (https:\/\/www.youtube.com\/watch?v=vni4lElTvsY)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<h3 id=\"step-up\"><strong>Step-Up<\/strong><\/h3>\n<p>Single leg squatting requires some degree of existing individual leg strength. If your leg strength is lacking, even <a href=\"https:\/\/barbend.com\/pistol-squat\/\">unweighted single-leg squats<\/a> can be a challenge. Fortunately, this means you have a lot of room to grow.<\/p>\n<div class=\"videos\">\n<div class=\"video-wrapper\">\n<div class=\"container-lazyload preview-lazyload container-youtube js-lazyload--not-loaded\"><a href=\"https:\/\/www.youtube.com\/watch?v=860722r7v2E\" class=\"lazy-load-youtube preview-lazyload preview-youtube\" data-video-title=\"How to Do Barbell Step-ups\" title=\"Play video &quot;How to Do Barbell Step-ups&quot;\" target=\"_blank\" rel=\"noopener\">https:\/\/www.youtube.com\/watch?v=860722r7v2E<\/a><noscript>Video can&#8217;t be loaded because JavaScript is disabled: <a href=\"https:\/\/www.youtube.com\/watch?v=860722r7v2E\" title=\"How to Do Barbell Step-ups\" target=\"_blank\" rel=\"noopener\">How to Do Barbell Step-ups (https:\/\/www.youtube.com\/watch?v=860722r7v2E)<\/a><\/noscript><\/div>\n<\/div>\n<\/div>\n<p>Performing step-ups instead of a split squat is a great way to <a href=\"https:\/\/barbend.com\/unilateral-low-body-workout\/\">introduce unilateral training<\/a> to the lower body and make it a fantastic way to grade your exposure to a new stimulus.<\/p>\n<h2 id=\"wrapping-up\"><strong>Wrapping Up<\/strong><\/h2>\n<p>It is easy to get comfortable with your training and fall back to the same movements. Instead of always having to load up more weight to <a href=\"https:\/\/barbend.com\/progressive-overload\/\">make progress<\/a>, you can flip the script and expand your training platform. The front rack split squat can make you feel like you\u2019re <a href=\"https:\/\/barbend.com\/build-workout-program\/\">brand new to the barbell<\/a> again.<\/p>\n<p>You might think single-leg exercises aren\u2019t right for you, or that they don\u2019t produce gains. However, the front rack split squat, if practiced safely, comes with a <a href=\"https:\/\/barbend.com\/unilateral-benefits-powerlifting\/\">slew of benefits<\/a>. With an open mind towards incorporating something new, you might find this movement invigorating to your training.&nbsp;<\/p>\n<h2 id=\"sc-namejump-anchor8frequently-asked-questions\"><strong><a id=\"8\" class=\"linkj\"><\/a>\r\n<\/strong><strong>Frequently Asked Questions<\/strong><\/h2>\n<p>Even the strongest, most advanced lifters are often humbled by single-leg training. These last few tips can hopefully clarify any remaining misconceptions you might have about the front rack split squat.&nbsp;<\/p>\n<div class=\"faqs\"><h4><span>What if I\u2019m experiencing pain in my back leg?<\/span><\/h4><p>When your back leg is suspended, the quadriceps are significantly lengthened. This may cause a painful pulling sensation, especially if your quads are already tight. Lowering the height of the bench you use might remedy it, but you can also actively focus on relaxing the back leg.<\/p>\n<h4><span>What if I can\u2019t hold the barbell in the front rack?<\/span><\/h4><p>It may not be as easy as it looks when professional Olympic lifters do it. However, you can achieve better mobility in the front rack position by stretching your lats, chest, and shoulders. A good <a href=\"https:\/\/barbend.com\/best-wrist-wraps\/\">pair of wrist wraps<\/a> might also reduce discomfort.<\/p>\n<\/div> <script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"What if I\\u2019m experiencing pain in my back leg?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p>When your back leg is suspended, the quadriceps are significantly lengthened. This may cause a painful pulling sensation, especially if your quads are already tight. Lowering the height of the bench you use might remedy it, but you can also actively focus on relaxing the back leg.<\\\/p>\\n\"}},{\"@type\":\"Question\",\"name\":\"What if I can\\u2019t hold the barbell in the front rack?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p>It may not be as easy as it looks when professional Olympic lifters do it. However, you can achieve better mobility in the front rack position by stretching your lats, chest, and shoulders. A good <a href=\\\"https:\\\/\\\/barbend.com\\\/best-wrist-wraps\\\/\\\">pair of wrist wraps<\\\/a> might also reduce discomfort.<\\\/p>\\n\"}}]}<\/script>\n","protected":false},"excerpt":{"rendered":"<p>One of the primary goals of strength training is to build strong legs. While you may feel you have thousands of squats to go before achieving remarkable strength, there might be a way to achieve maximum leg strength at a quicker rate. Whilst barbell squatting will always be a staple of leg day, it should be practiced in&#8230;<\/p>\n","protected":false},"author":214,"featured_media":131339,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[20665],"tags":[19758,19704],"class_list":{"0":"post-131328","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-exercise-guides","8":"tag-parent-topic-strength-exercise","9":"tag-product-rigs-and-racks","10":"entry"},"wppr_data":{"cwp_meta_box_check":"No"},"acf":{"breadcrumb_type":"custom","breadcrumbs":[{"breadcrumb_text":"Exercise Guides","breadcrumb_url":"https:\/\/barbend.com\/exercise-guides\/"}],"breadcrumb_title_override":""},"_links":{"self":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/131328","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/users\/214"}],"replies":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/comments?post=131328"}],"version-history":[{"count":7,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/131328\/revisions"}],"predecessor-version":[{"id":303552,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/131328\/revisions\/303552"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media\/131339"}],"wp:attachment":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media?parent=131328"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/categories?post=131328"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/tags?post=131328"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}