Matt Ladewski owner of Region Barbell Club demonstrates how to perform Serrano Split Squats.


  • Stand with chains laying across your neck and  face away from bench. If you do not have access to chains you can perform the same movement while holding onto a dumbbell.
  • Extend leg back and place top of foot on bench.

Keys to Success:

  • Squat down by flexing knee and hip of the lead leg until knee of rear leg is almost in contact with floor.
  • Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
  • Keep torso upright.
  • Keep the knee and foot pointing in the same direction throughout the movement.

Benefits of Serrano Split Squats:

  • The Serrano Split Squat has three different paused positions throughout the movement. The bottom , mid-point, and fully extended position.
  • Pausing in the Bulgarian Split Squat forbids the use of the stretch reflex which will result in increased intra-muscular tension.
  • This variation offers a great stimulus for increasing strength and hypertrophy.