When it comes to lower-body training, the split squat has proven to be one of the most effective exercises for building strength, power, and muscle while reducing injury risk. Traditionally, split squats are performed using barbells or dumbbells, but a lesser-known variation—the trap bar split squat—offers unique advantages that make it an excellent choice for athletes, general fitness enthusiasts, and those rehabbing injuries.
Split squats, especially the rear-foot-elevated (Bulgarian) variation, are just as effective as back squats for building unilateral and bilateral strength. Research on trained athletes found that split squats increased back squat 1-rep max (1RM) just as much as a traditional squat-focused program (Rafael et al., 2020).
The trap bar offers a practical advantage over barbell or dumbbell loading, allowing for heavier loads with better balance and reducing upper body strain. Holding a barbell on the back requires significant core and shoulder stability, whereas dumbbells can become a limiting factor due to grip fatigue. With a trap bar, lifters can load more weight comfortably while maintaining a stable, upright posture.
One of the key advantages of the trap bar split squat is that it allows lifters to maintain a consistent tension throughout the movement, especially in the Bulgarian variation. Dr. Joel Seedman has noted that the trap bar physically prevents full hip extension, increasing metabolic stress and hypertrophy potential by keeping the muscles under constant tension (Seedman, 2022).
Using a trap bar, barbell, or dumbbells in a split squat changes the center of mass and loading on joints, which can subtly shift which muscles are emphasized and what stresses are placed on the body. The split squat movement itself involves multiple joints: the front hip and knee go through flexion/extension, and the rear hip is extended (especially in a Bulgarian split squat). Key biomechanical factors include torso angle, shin angle, and step length, all of which affect the distribution of load between hip extensors (glutes/hamstrings) and knee extensors (quads) (E3 Rehab).
Here is one point where I agree with my point about using the back squat for soccer players: load placement! The second point is that the back squats can contribute to hamstring injury.
Load Placement & Torso Mechanics: A barbell on the back often requires more forward lean, increasing spinal shear stress. Trap bar split squats allow the weight to be held symmetrically at the sides, reducing unnecessary strain on the lower back Attacking and defending forces in soccer are rarely placed vertically, but rather laterally.
Anterior pelvic tilt (APT) a common postural issue where the pelvis tilts forward, causing excessive lumbar extension can contribute to lower back discomfort, reduced hip mobility, and inefficient movement mechanics.
This misalignment often places excessive stress on the lower back during heavy squatting movements, particularly barbell back squats, where spinal compression and hip positioning can exacerbate the issue.
Balance & Core Stability: The trap bar’s lower center of gravity helps improve stability compared to a high barbell load, making it easier for beginners and those in rehab to perform the movement correctly (Advanced Human Performance).
The majority of defending in the center of gravity and quickly changing directions through transverse and frontal planes, needing for quick movements through twisting and lateral shuffling or stepping. The Split Stance Trap Bar helps with these planes of motion with a staggered stance.
The trap bar deadlift’s design promotes a more upright torso position and balanced weight distribution. This setup closely mimics the athletic stance required in various sports, facilitating better transfer of strength gains to on-field performance.
By strengthening the muscles involved in hip extension and stabilization, athletes may experience enhanced agility and more efficient change of direction capabilities. 
By choosing the trap bar as a part as your routine you’ll come to appreciate the results you see in your game.
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