Intermediate
BARBELL SIDE SPLIT SQUAT
Upper legs
Body Part
Quads
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Quads
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
2
Step:2 Hold a barbell across your upper back, resting it on your traps.
3
Step: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
Step:4 As you lower, push your knees out to the sides and keep your weight on your heels.
5
Step:5 Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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