Barbell Side Split Squat

a.k.a. Barbell Side Lunge

Differentiation: Mechanics

This variation of a one legged squat is unique. Here is how: you squat to one side, while keeping your non-working leg extended outward to the other side. You perform reps with one leg for a full set, | then switch to your other leg. Working individual sides allows you to focus on one quadricep at a time, | and increases the strength and power of each quadricep individually. You also use an Olympic bar for this exercise. The Olympic bar has a wide weight distribution. This weight distribution engages your abs | as well as your quadriceps. Engaging these muscle groups helps you build both core strength | and quadricep strength.

Starting Position

To get into starting position, do this...

1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Set the Olympic bar on the rack's pegs at just below shoulder height.

4) Load plates onto the bar on the rack.

5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

7) Stand inside the squat rack with your back to the bar.

8) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

9) Grasp the bar - with your hands 6 - inches wider than shoulder-width apart - with your palms facing forward

10) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...

11) ...and use your hands to stabilize the balance of the bar.

12) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.

13) Place your feet wider than shoulder-width apart.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while lowering your body in a diagonal fashion towards your right side

3) ...by bending your knee and pushing your hips outward

4) ...until your right upper and lower leg forms a 90-degree angle.

5) Hold this position for a count of one second.

6) This is the ending position.

7) Exhale as you reverse this movement and return to the starting position by extending up in the same diagonal fashion.

8) Focus on using your heel, not the ball of your foot, to drive your body weight up.

9) Repeat reps for a full set on that side.

10) When finished with your right side, repeat reps for a full set with your left side.

11) Return the bar to the bench's pegs.

Proper Form

Pay special attention to following proper form by...

To avoid injury when performing this exercise, keep your knee aligned and do not allow it to flare outward. When you have lowered to the parallel position, look down to check to assure your knee is in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your elevated leg slightly bent for stability.

Keep your torso vertical throughout the movement.

Keep your head and chest straight.

Keep your head facing upward during the movement.

Keep your back straight as you lower your body.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called a manta ray when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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