quadsbarbell
barbell side split squat
barbell side split squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
Step 2. Hold a barbell across your upper back, resting it on your traps.
Step 3. Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.
Step 4. As you lower, push your knees out to the sides and keep your weight on your heels.
Step 5. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
Muscles & body parts
Primary muscles
quads
Secondary muscles
gluteshamstringscalves
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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