Barbell Side Split Squat
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- Body part
- Upper Legs
- Target
- Quadriceps
- Equipment
- Barbell
- Secondary
- Adductors, Glutes, Hamstrings, Lower Back, Quadriceps
The Barbell Side Split Squat is a lower-body strength exercise that targets the quadriceps, glutes, and adductors. By loading a barbell across the upper back and performing a lateral squatting motion, it improves unilateral strength, lateral hip mobility, and core stability.
Instructions
- 1Place a barbell across your upper back, gripping it firmly, and stand with your feet in a wide stance.
- 2Angle the foot of your lead leg outward while keeping the trailing foot facing forward.
- 3Lower your body toward the side of your angled foot by bending at the hip and knee of the lead leg, keeping the opposite leg relatively straight.
- 4Push through the heel of your lead leg to return to the starting position, exhaling during the ascent.
- 5Complete the desired number of repetitions on one side before switching to the opposite leg.