Barbell side split squat
The barbell side split squat is a challenging lower body exercise that works the quads and requires a good range of hip mobility. It is a variation of the traditional split squat, but with the added difficulty of the barbell held at the side.
This exercise is a great way to add a new challenge to your leg day and improve your strength and power. By placing the barbell at the side, you are forced to maintain a good posture and keep your abs tight throughout the exercise, as well as engaging your core to help keep you balanced.
To perform the barbell side split squat, stand with your feet hip-width apart and the barbell resting on your shoulder. Take a wide step forward and bend both knees to lower your body until your back knee is close to the ground. Make sure your front shin remains vertical and your knee is in line with your ankle. Push through your front heel to return to the starting position and repeat on the opposite side.
This exercise is a great way to target the quads and improve your balance and mobility. It also helps to improve your stability and coordination, as you have to stay balanced and control the barbell as you move through the motion. Make sure to keep your core engaged throughout the movement for maximum benefit.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The barbell side split squat is a great way to target the quads and improve balance and mobility.
- It adds size and strength to the quads, glutes, and hamstrings, while also working the body in a lateral plane of motion.
- It helps improve stability and coordination, as the exerciser must stay balanced and control the barbell throughout the movement.
- It also stretches the adductors and builds hip mobility.
- Be sure to keep the core engaged throughout the exercise to maximize the benefits.
Step by Step Instructions For Barbell side split squat
- 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.
- 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.
- Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
- After performing the recommended amount of reps, repeat the movement with the opposite leg.
Variations: You can perform this movement with dumbbells.
Warm Up Tips
- Start with a dynamic warm-up: Before beginning the barbell side split squat, it's important to warm up your muscles and increase your heart rate. Perform exercises such as jogging in place, high knees, or jumping jacks to get your body ready for the workout.
- Perform a few bodyweight squats: To prepare your legs for the barbell side split squat, start with a few reps of regular bodyweight squats. This will help activate your quads and get your body used to the squatting motion.
- Stretch your hip flexors: Since the barbell side split squat requires a good range of hip mobility, it's important to stretch your hip flexors before starting. Perform lunges or kneeling hip flexor stretches to loosen up your hip muscles.
- Practice the movement without weight: Before adding the barbell, practice the side split squat movement without any weight. This will help you perfect your form and ensure you're comfortable with the exercise before adding resistance.
- Start with a lighter weight: When you're ready to add the barbell, start with a lighter weight to warm up your muscles and gradually increase the weight as you progress. This will help prevent injury and allow your muscles to adapt to the added resistance.
- Focus on your breathing: Throughout the exercise, remember to breathe in as you lower your body and breathe out as you return to the starting position. This
Barbell side split squat Safety Tips
- Ensure proper form and technique: It is important to stand up straight with the barbell placed on the back of your shoulders, slightly below the neck. Make sure your feet are wide apart and the foot of the lead leg is angled out to the side. This will help you maintain balance and stability during the exercise.
- Start with a manageable weight: If you are new to the barbell side split squat, start with a lighter weight or even just your body weight. Gradually increase the weight as you become more comfortable and confident with the exercise.
- Engage your core and maintain good posture: Throughout the movement, make sure to keep your abs tight and your core engaged. This will help stabilize your body and prevent any unnecessary strain on your lower back.
- Control the movement: Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg. Make sure to control the descent and avoid any sudden or jerky movements. This will help prevent injuries and allow you to focus on the targeted muscles.
- Keep your front shin vertical and knee in line with your ankle: As you lower your body, pay attention to the alignment of your front shin and knee. Your shin should remain vertical and your knee should be in line with your ankle. This will help maintain proper form and prevent any stress on your knee joint.
- Breathe properly: Remember to breathe in
Incorporating Into Other Workouts
One way to incorporate the barbell side split squat into workouts is to include it as a compound exercise in a leg day routine. Here is an example of how it can be included:
1. Warm up: Begin with a dynamic warm-up that includes movements like leg swings, hip circles, and lunges to prepare the muscles for the upcoming workout.
2. Squats: Start the workout with traditional squats to activate the lower body muscles and prime them for the barbell side split squat. Perform 3-4 sets of 8-12 reps with a challenging weight.
3. Barbell Side Split Squat: After completing squats, move on to the barbell side split squat. Perform 3-4 sets of 8-12 reps on each leg. Choose a weight that challenges you but allows you to maintain proper form and control throughout the exercise.
4. Leg Press: To further target the quads, glutes, and hamstrings, incorporate leg press exercises into the workout. This can be done using a machine or with dumbbells. Perform 3-4 sets of 10-15 reps.
5. Hamstring Curls: To balance out the workout and target the hamstrings, include hamstring curl exercises. This can be done using a machine or with resistance bands. Perform 3-4 sets of 10-15 reps.
6. Cool Down and Stretch: Finish the workout with a cool down that includes light cardio, such as walking or cycling