Barbell side split squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand with your feet wider than shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and your core engaged.
2. Shift your weight to your right leg and bend your right knee, lowering your body into a side lunge while keeping your left leg straight.
3. Lower your body until your right thigh is parallel to the floor, ensuring your right knee is aligned with your right foot.
4. Push through your right heel to return to the starting position. Repeat the movement on the left side. Continue alternating sides for the desired number of repetitions.

Form tips

• Focus on hip mobility to ensure a deep and effective squat.
• Keep your spine neutral to avoid any forward or backward tilt.
• Drive through your heels to engage your glutes and ensure proper movement mechanics.