Barbell Side Split Squat (version 2)

The Barbell Side Split Squat (version 2) is a challenging lower body exercise that targets the muscles of the legs, including the quadriceps, hamstrings, and glutes. This variation of the split squat adds an additional balance and stability component, making it a great exercise for building lower body strength and coordination. To perform the Barbell Side Split Squat (version 2), you will need a barbell and a squat rack or a Smith machine. Start by positioning the barbell across your upper back, resting on your trapezius muscles. Stand with your feet shoulder-width apart, toes pointing forward. Take a large step to the side with your right foot, keeping your torso upright and core engaged. Bend your right knee and lower your body towards the ground, focusing on keeping your right knee in line with your toes. Your left leg should remain straight, with your foot planted firmly on the ground. Once your right thigh is parallel to the ground, push through your right heel to return to the starting position. Repeat for the desired number of repetitions, then switch sides. The Barbell Side Split Squat (version 2) not only helps to develop strength and stability, but it also improves hip mobility, balance, and coordination. As with any exercise, it's important to start with lighter weights and gradually increase the load as you become more comfortable and proficient. Remember to always maintain proper form and listen to your body to prevent injury and maximize results. Incorporate the Barbell Side Split Squat (version 2) into your leg workouts to add intensity and variation to your routine. This exercise can be performed in the gym or at home if you have the necessary equipment. Combined with proper nutrition and a well-rounded exercise program, the Barbell Side Split Squat (version 2) can help you build strong, sculpted legs and improve overall lower body strength.

Instructions

• Start by standing upright with a barbell placed behind your shoulders, resting on your upper back.
• Position your feet wider than shoulder-width apart, with toes pointing slightly outward.
• Engage your core and maintain an upright posture throughout the exercise.
• Take a large step to the side with one foot, keeping your weight on the other foot.
• Bend the knee of the stepping foot and lower your body towards the ground, while keeping your torso upright.
• Continue lowering until the stepping thigh is parallel to the floor.
• Pause briefly, then push through your stepping foot to return to the starting position.
• Repeat the movement on the opposite side, alternating between sides for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining a strong core throughout the movement
• Keep your chest lifted and shoulders back to maintain proper posture
• Engage your glutes and hamstrings to control the movement and avoid relying solely on your quadriceps
• Start with a lighter weight and gradually increase resistance as you build strength
• Experiment with different foot positions to target different muscles
• Use a controlled and deliberate tempo, emphasizing the eccentric (lowering) phase
• Incorporate unilateral training by performing the exercise on each leg individually
• Ensure proper ankle mobility to maintain stability during the movement
• Listen to your body and adjust the range of motion based on your flexibility and comfort
• Consider using a mirror to check your form and ensure proper alignment