Barbell side split squat.

Set-Up:

In this exercise, you need to load a barbell with appropriate weight at both ends.

Starting Position:

• Stand upright
• Grab the barbell and lift it behind your neck
• Now position the bar to rest on the top of your back and not on the back of your neck
• Ensure that the barbell feels comfortable and if it is uncomfortable, add more padding to the barbell bar

Execution

• Take both your hands at the back and grip the bar ensuring that your latch on to it well for full stability
• Place your feet wide apart slightly more than the shoulder-width
• Ensure that your feet are stationary and with your back straight, stand with a slight bend in your knees
• Lift your head and keep your eye focusing forward.
• Now lunge on one side by squatting down through your hips to one side, bending that side’s knee as the other leg stays straight.
• Ensure that your head remains upright and your torso straight.
• Using your heels, push yourself to your starting position and repeat the exercise with the other side for the desired number of times.

Barbell Side split squat Muscles worked:

Primary muscles: Quads and Glute Max

Secondary muscles: Hamstring and calves, and lower back.

Common mistakes with the Barbell side split exercise to avoid:

• Undertaking the exercise by persons with balance issues- This exercise is only recommended for a person with balance issues. Persons with balance issues can injure themselves easily
• Placing the bar at the bar of the neck- This can hurt your neck
• Bending the back-This can cause injury to your back.
• Undertaking the exercise when having hip mobility hips- The exercise is recommended for persons with good hip mobility.
• Speeding through the exercise- With a swift movement, stronger muscles will not be achieved.
• Twisting the hip so much can lead to imbalance leading to falling and injury.

The benefit of the Barbell Side split squat.

• Barbell side split squat adds the size and strengthens the hamstrings, glutes, and quads
• The exercise strengthens the upper and upper back making it stay upright
• The exercise boosts the mobility of the hips and stretches the adductors
• The exercise boosts the dynamic balance hence better control of the body while in motion.
• Barbell side split squat help in weight management by burning out of fat and building the lean muscles.
• The barbell side split squat increases the strength of the knees.