The exercise barbell side split squat primarily works the muscles Quadriceps and secondarily works the muscles Quadriceps, Glutes, Hamstrings, Calves.

Proper Position Stand with your feet hip-width apart and your arms at your sides or in front of you for balance. Engage your core and keep your back straight. Movement Take a large step to the side with one leg while keeping the other foot firmly planted on the ground. Bend the knee of the stepping leg and slowly lower yourself, shifting your weight onto that leg, while keeping the other leg straight. Keep your torso upright and look straight ahead. The knee of the bent leg should not go past your toes. Push off the foot of the bent leg to return to the starting position. Repeat the movement on the other leg. Breathing Inhale as you lower yourself. Exhale as you push back up. Tips Focus on controlled movement to avoid jerky motions. Engage your core to stabilize your body. Keep your back straight throughout the exercise.

Proper Position Stand with your feet hip-width apart and your arms at your sides or in front of you for balance. Engage your core and keep your back straight. Movement Take a large step to the side with one leg while keeping the other foot firmly planted on the ground. Bend the knee of the stepping leg and slowly lower yourself, shifting your weight onto that leg, while keeping the other leg straight. Keep your torso upright and look straight ahead. The knee of the bent leg should not go past your toes. Push off the foot of the bent leg to return to the starting position. Repeat the movement on the other leg. Breathing Inhale as you lower yourself. Exhale as you push back up. Tips Focus on controlled movement to avoid jerky motions. Engage your core to stabilize your body. Keep your back straight throughout the exercise.

The exercise variants are: dumbbell lunges, lunges, front lunge on smith machine with step, back lunge on smith machine with step, landmine curtsy lunge to knee drive, step back onto step with dumbbell, dumbbell goblet front lunge, single-arm dumbbell overhead lunge, dumbbell overhead walking lunge, dumbbell front rack walking lunge.

The exercise variants are: dumbbell lunges, lunges, front lunge on smith machine with step, back lunge on smith machine with step, landmine curtsy lunge to knee drive, step back onto step with dumbbell, dumbbell goblet front lunge, single-arm dumbbell overhead lunge, dumbbell overhead walking lunge, dumbbell front rack walking lunge.

The equipment needed for the exercise barbell side split squat is: Olympic bar.

Barbell Side Split Squat - Exercise

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Instructions

Proper Position

Stand with your feet hip-width apart and your arms at your sides or in front of you for balance.
Engage your core and keep your back straight.

Movement

Take a large step to the side with one leg while keeping the other foot firmly planted on the ground.
Bend the knee of the stepping leg and slowly lower yourself, shifting your weight onto that leg, while keeping the other leg straight.
Keep your torso upright and look straight ahead. The knee of the bent leg should not go past your toes.
Push off the foot of the bent leg to return to the starting position.
Repeat the movement on the other leg.

Breathing

Inhale as you lower yourself.
Exhale as you push back up.

Tips

Focus on controlled movement to avoid jerky motions.
Engage your core to stabilize your body.
Keep your back straight throughout the exercise.

Difficulty	Advanced
Focus	Compound
Equipments	Olympic bar
Sports	Bodybuilding
Categories	At gym Lower body

Barbell side split squat

Videos

Instructions