Barbell Side Split Squat

Classification

Instructions

Preparation

Place barbell on back of shoulders and grasp bar on each side. Stand with feet wide apart; foot of lead leg angled out to side.

Execution

Lower body toward side of angled foot by bending knee and hip of lead leg while keeping opposite leg only slightly bent. Return to original standing position by extending hip and knee of lead leg. Repeat.

Comments

Keep torso upright and knee of lead leg pointed same direction of foot. Flexible hip adductors and stronger legs will allow fuller range of motion. A wider stance emphasizes Gluteus Maximus; slightly narrower straddled stance emphasizes Quadriceps. Do not position feet too close nor too wide.

Muscles

Target

• Quadriceps

Synergists

• Gluteus Maximus
• Adductor Magnus (lead leg)
• Adductors (extended leg)
• Soleus

Dynamic Stabilizers

• Hamstrings
• Gastrocnemius

Stabilizers

• Erector Spinae
• Gluteus Medius
• Gluteus Minimus