Barbell Side Split Squat V. 2

Setup

1. 01Set a light bar on the upper traps and grip it firmly.
2. 02Take a very wide stance with both feet slightly turned out.
3. 03Brace the trunk and keep the chest tall.
4. 04Confirm you own the full depth bodyweight-only before loading.

Execution

1. 01Shift sideways and sit deep over one leg, bending the knee fully.
2. 02Let the trailing leg straighten completely, toes up or foot flat depending on mobility.
3. 03Descend until the hamstring rests near the calf of the working leg.
4. 04Drive up through the working heel and return to the centered stance, then alternate.

Checkpoints

• -Working heel stays down at full depth.
• -Torso stays as upright as mobility allows.
• -Trailing leg is fully straight at the bottom.
• -Each rep reaches the same full depth.

Common mistakes

• -Letting the working heel lift off the floor at the bottom.
• -Rounding the back to get depth the hips do not yet have.
• -Using loads too heavy to control the deep position.
• -Dropping quickly into the bottom instead of lowering under control.