The barbell side split squat is a lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires holding a barbell across the upper back and performing a wide-stance squat, emphasizing lateral movement and stability.
Also Works
GlutesHamstringsCalves
How to Perform
1
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
2
Hold a barbell across your upper back, resting it on your traps.
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.
4
As you lower, push your knees out to the sides and keep your weight on your heels.
5
Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.