Barbell Side Split Squat

Also called side split squat, barbell lateral lunge and lateral split squat.

Works

Quads, plus calves, hamstrings and lower back

Equipment

Barbell

Level

Beginner

Type

Compound

How to do it

Setup. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.

1. Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body.
2. Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
3. After performing the recommended amount of reps, repeat the movement with the opposite leg.

Cues

• Wide stance, bar on the back.
• Sit into one hip, other leg long.
• Knee tracks over the toes.
• Push back to center.

Common mistakes

• Knee caving in.
• Chest dropping forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees and a sore hip. Pain that's sharp or gets worse set to set means stop.

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