Description

The barbell side split squat v. 2 is a unilateral leg exercise that targets the glutes and hip flexors.

Starting Position

Start by standing with feet wider than shoulder-width apart, holding a barbell on one side of the body. The other leg should be positioned to the side.

Technical Execution

Lower the body by bending the front knee while keeping the back leg straight. Ensure proper form throughout the movement.

Range of Motion

Ensure deep range of motion by lowering the body until the front thigh is parallel to the ground.

Variations

Variations include using dumbbells or a kettlebell instead of a barbell for added challenge.

Common Mistakes

Common mistakes include poor balance, incorrect foot positioning, and not lowering the body down to 90 degrees.

Practical Advice

Focus on keeping the chest up, knees in line with toes, and pushing through the heel of the front foot for maximum glute activation.

Additional Notes

This exercise can help improve unilateral leg strength and stability.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

glutes

Secondary Muscles

hip flexors