Barbell Side Split Squat (version 2)
This exercise loads the quadriceps and requires good lateral hip control with the barbell.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand sideways next to the barbell and place the bar on your trapezius muscles in a back squat position. Grip it firmly and brace your core.
- 02
Take a side step away from the barbell so that one leg remains closer to the bar and the other farther away. Keep your toes slightly turned out and your weight distributed across your entire foot.
- 03
Lower into a squat by shifting your hips back and down, hinging at the hips and bending your knee, so that your farther leg bends while your closer leg remains straight or only slightly bent.
- 04
Push yourself up through your farther leg and bring your hips back to center. Keep your chest lifted and your knee aligned with your toes.
- 05
Repeat for the desired number of repetitions and switch sides in a controlled manner, maintaining the barbell position and core tension during every repetition.
How to get started at the gym
§ 03 · SisuLiftBarbell Side Split Squat (version 2) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep the barbell level and pull your shoulder blades together to keep your upper back tight. Let your knee track your toes and control the descent without letting your heel lift.
This exercise loads the quadriceps and requires good lateral hip control with the barbell.
More exercises: Quadriceps
§ 05 · Same muscles
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