Barbell Side / Lateral Split Squat
Barbell Lateral Split Squat
The Barbell Lateral Split Squat is a functional exercise that targets the lower body, emphasizing the glutes, quadriceps, and inner thigh muscles. This lateral movement adds a unique challenge, enhancing mobility and stability in the hips and legs.
How to do Barbell Lateral Split Squat
- Barbell Setup: Position a barbell on your upper back as you would for a traditional squat. Stand with feet hip-width apart.
- Lateral Movement: Step out to the side with one foot, wide enough to allow space for squatting. Your toes should be pointed forward or slightly outwards.
- Squat Down: Bend your knees and lower your body into a squat. The leg you stepped out with should bend, with the thigh aiming to be parallel to the floor, while the other leg remains straight.
- Rise Up: Push through the heel of the bent leg to return to the starting position.
- Alternate Sides: Repeat the movement on the other side, alternating between legs.
Form Tips
- Keep Your Torso Upright: Maintain an upright posture to engage your core and protect your spine.
- Controlled Movements: Move in a controlled manner, focusing on the quality of the movement rather than speed.
- Even Weight Distribution: Balance your weight between both legs, with a slight emphasis on the bent leg.
- Hip Alignment: Ensure your hips remain level and don't drop to one side during the squat.
Primary Muscles Targeted
- Glutes: Particularly targeted in the leg that steps out and bends.
- Quadriceps: Engaged in the squatting leg, especially as you push back to standing.
- Adductors (Inner Thighs): Worked in the straight leg, helping to stabilize the movement.
Secondary Muscles Targeted
- Hamstrings: Involved in the movement, especially when returning to the upright position.
- Core Muscles: Engaged throughout to maintain balance and stability.
- Lower Back (Erector Spinae): Supports the upper body during the squat.
