Barbell Side Split Squat

Setup

1. 01Place the bar on the upper traps and grip it tightly.
2. 02Step into a wide stance, roughly one and a half times shoulder width or more.
3. 03Point both feet forward or slightly out.
4. 04Brace the trunk and center your weight before shifting.

Execution

1. 01Shift the hips sideways over one leg and bend that knee.
2. 02Descend until the working thigh is near parallel while the other leg stays straight.
3. 03Keep the straight-leg foot flat and the torso only slightly inclined.
4. 04Push through the working foot to return to center, completing all reps on one side before switching.

Checkpoints

• -Working knee tracks over the toes.
• -Trailing leg remains straight with the inner thigh under stretch.
• -Hips move sideways and back, not just down.
• -Stance width stays fixed for the whole set.

Common mistakes

• -Taking a stance too narrow to reach depth over one leg.
• -Letting the working knee cave inward.
• -Lifting the trailing foot's inner edge off the floor.
• -Leaning the torso far forward to compensate for tight adductors.