Barbell Side Squat

Setup

1. 01Unrack a barbell across the upper back as for a back squat.
2. 02Take a wide stance, roughly one and a half times shoulder width, toes forward or slightly out.
3. 03Brace the trunk and keep the chest tall.

Execution

1. 01Shift the hips sideways and sit down over one leg, bending that knee deeply.
2. 02Keep the other leg straight with the foot flat as the adductors stretch.
3. 03Descend as far as control and mobility allow.
4. 04Drive through the bent leg to return to center, then squat to the other side.

Checkpoints

• -The bent knee tracks over the toes of the working foot.
• -Both feet stay flat — the straight-leg foot does not roll up.
• -Torso stays as upright as the bar allows, chest facing forward.
• -Hips sit back and down over the working leg, not just sideways.

Common mistakes

• -Letting the working knee collapse inward at the bottom.
• -Rounding the back to chase depth beyond current mobility.
• -Loading heavy before owning the bodyweight pattern.
• -Bouncing between sides instead of resetting balance in the middle.