Description

The barbell side split squat is a unilateral exercise that primarily targets the glutes and requires stability and strength.

Starting Position

Start by standing with feet in a wide stance, toes pointed slightly outward, and a barbell placed across the upper back.

Technical Execution

Lower the body by bending the knees and hips, keeping the chest up, until the thigh is parallel to the ground. Push through the heel to return to the starting position.

Range of Motion

Ensure a full range of motion by lowering down until the thigh is parallel to the ground and maintaining proper knee alignment throughout the movement.

Variations

Variations can include using dumbbells instead of a barbell for added challenge, or performing the exercise without weights for beginners.

Common Mistakes

Common mistakes include leaning too far forward, not engaging the core, and neglecting proper knee alignment.

Practical Advice

Focus on keeping the chest up, engage the core throughout the movement, and maintain a controlled descent and ascent.

Additional Notes

This exercise is great for improving balance, unilateral strength, and targeting the glutes.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

glutes

Secondary Muscles