Side Split Squat
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Quads |
| Secondary Muscle(s) | Hamstrings, Glutes, Abductors, Adductors |
| Equipment | Barbell |
| Emphasis | Compound |
| Type | Squat |
Side Split Squat Instructions
- Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back.
- Get underneath the bar, placing it on your traps.
- Have your hands wider than they normally would be on a normal back squat.
- Assume a wider stance, feet roughly 3ft apart from each other.
- Knees and hips are slightly bent. Your core is braced with your torso hinged slightly to accommodate your foot position.
- Maintain a neutral spine throughout the movement.
- Squat to one side by pushing your glutes back and bending at the knee.
- Allow your torso to hinge forward.
- Keep your weight on the inside of your foot.
- Stand back up and squeeze your glutes at the top.
*Tips*
- Use lighter weight, aim for quality reps and volume with this exercise. Sometimes just the bar is sufficient.
- Performing this movement with your bodyweight is great for priming your glutes and stabilizing musculature of the knee for upcoming exercise.