Equipment & Set Up

• Rack
• Barbell (BB)
• Rack hooks at chest height

Primary Muscles Involved

• Quadriceps Femoris (Rectus Femoris; Vastus Lateralis; Vastus Intermedius; Vastus Medialis)
• Gluteus Maximus
• Gluteus Medius
• Biceps Femoris
• Adductors
• Gastrocnemius
• Soleus
  

Starting Position

• BB placed on middle of traps with a close but comfortable grip.
• Unrack BB and take two steps back.
• Take another large step back with one foot, landing on your toes (kickstand position), creating a staggered stance. Your front foot should be far enough forward that your shin stays nearly vertical as you descend. 

  Keep your feet at hip width even as you split them front and back. This avoids a “tightrope” stance and helps maintain balance.   

  Keep your torso upright with your hips square.

  Inhale, set your core- brace the abdominals, and retract scapula.

  Keep your elbows down and knuckles up.

Movement Execution

• Initiate eccentric phase, keeping your chest up and torso vertical, lower your back knee and hips straight down towards the floor. 
• Aim for a 90-degree angle in your front knee and hips at the bottom of the movement.
• Back knee travels towards the floor directly under the hips.
• Continue the descent until the front thigh approaches parallel to the floor or the back knee lightly approaches the ground.
• Chest remains upright with hips square throughout the movement.
  At parallel, the front heel is flat, the knee is in line with middle toe, maintain a positive shin angle, and chest is up.
  Initiate concentric phase, drive through your front foot, pushing the floor away to return to the starting position.
• Exhale after clearing the sticking point.
  Complete all reps on one leg before switching or alternating to the other leg.
  
  
  

Safety & Spotting Techniques

• Typically spotters are not required, but spotters may be positioned on each side when heavier loads are used.
  Control the descent to prevent excessive force with the back knee into the ground.
  Ensure the lifting area is clearly marked, free of equipment and tripping hazards.
  
  
  

Common Errors & Corrections

• Knee drifting forward/heel raising
• • Emphasize maintaining a positive shin angle.
  • Emphasize keeping front foot flat and driving through the mid-foot.
  • If the problem the persists, reduce the load.

   

• Knee valgus (knee in)

  • Emphasize driving the front knee out, keeping knee in line with middle toe.
  • If the problem persists, reduce the load.

   

• Excessive Forward Lean
  
• • Emphasize keeping chest up and maintaining a braced core.

Progression & Variations

• Progressions: Forward Lunge; Reverse Lunge; Rear Foot Elevated Split Squat; Single Leg Squat

• Variations: Front rack barbell position; using DBs