The Barbell Side Split Squat is a dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It also helps improve balance, stability, and core strength.
How to perform
To perform the Barbell Side Split Squat, follow these step-by-step instructions:1. Begin by standing with your feet shoulder-width apart and holding a barbell across your upper back. You can also place the barbell in front of your shoulders, holding it with an overhand grip.
2. Take a wide stance with your feet, with your toes pointed slightly outward.
3. Shift your weight to one side and take a large step out to the side with the other foot. Keep your torso upright and core engaged.
4. Lower your body down by bending your knees and hips, ensuring that your knee stays in line with your toes and does not extend beyond your toes.
5. Descend until your front thigh is parallel to the ground, or at a comfortable range of motion.
6. Push through the heel of your front foot to return to the starting position, straightening your leg and bringing your feet back together.
7. Repeat the movement on the opposite side, alternating between legs for the desired number of repetitions.
8. Perform 3-4 sets of 8-12 reps on each side, depending on your fitness level and goals.
Remember to maintain proper form throughout the exercise, keeping your chest up, shoulders back, and core engaged. It's important to start with a light weight and gradually increase the load as you become more comfortable with the movement.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.