Barbell side split squat
The barbell side split squat is a lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, adductors, and calves. It involves stepping out to the side and squatting down on one leg while keeping the other leg extended. This exercise helps improve balance, strength, and flexibility in the lower body.
At a glance
- Area
- Upper legs
- Main muscle
- Quads
- Secondary muscles
- Glutes, Hamstrings, Adductors, Calves
- Equipment
- Barbell
- Level
- Intermediate
Form tips
- Keep your chest up and core engaged.
- Ensure your knee does not extend past your toes.
- Maintain a straight back throughout the movement.
- Use a manageable weight to maintain proper form.
What to watch out for
- knee injuries
- hip injuries
- lower back pain
Also known as
Squat laterale con bilanciere, side split squat, bilanciere, quads