Side Split Squat (Barbell)

A unilateral leg exercise where you perform a lateral lunge with a barbell, challenging lateral stability and leg strength.

Instructions

1. Stand upright with feet positioned wider than shoulder width, holding a barbell across the back of your shoulders.
2. Point the toes of your lead leg slightly outward to the side.
3. Keep your torso upright and core engaged throughout the movement.
4. Shift your body weight to the side of your lead leg by bending that knee and hip.
5. Lower your body toward the angled foot by descending into a lateral lunge position.
6. Keep your opposite leg relatively straight with only a slight knee bend.
7. Push through the heel of your working leg to return to the starting position.
8. Repeat for the prescribed number of repetitions on one leg, then switch sides.

Tips

• This exercise is excellent for developing lateral strength and stability.
• Maintain an upright torso to maximize glute and quadriceps engagement.
• The movement is sideways, not forward or backward like a traditional lunge.
• Ensure your working knee stays aligned with your toes to prevent inward caving.
• This variation challenges balance and lateral core strength significantly.
• Perform equal repetitions on both sides for balanced development.