Barbell Side Split Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Adductor Longus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Side Lunge with Barbell, Barbell Lateral Split Squat
How to: Barbell Side Split Squat
- Start in a standing position with feet shoulder-width apart and the barbell resting on your shoulders.
- Step to the side with one leg, bending your knee to lower into a split squat while keeping your opposite leg straight.
- Push through your heel to return to the starting position, keeping your hips level throughout the movement.
- Repeat for the desired number of repetitions before switching to the other leg.
Common Mistakes
- Leaning too far forward
- Allowing the knee to cave inward
- Rushing through the movements without control
Modifications
- Use a lighter barbell or perform the exercise without weights for beginners.
- Reduce the range of motion to accommodate flexibility.
Tips
- Keep your chest up and back straight during the movement.
- Ensure that your front knee does not extend beyond your toes.
- Engage your core to maintain balance.
Barbell Side Split Squat Alternatives
Tags
strength
legs
glutes
quads
barbell
stability