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
Secondary muscles
Primary body parts
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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