Male

Barbell Side Split Squat

Muscles involved

Adding the barbell side split squat to your lower body sessions is a fantastic way to break routine and unlock serious leg power. Supporting a barbell behind your neck while shifting your body weight to one side targets your glutes and quads through a unique, lateral plane of motion. The real transformation you will notice over time is a massive boost in single-leg stability and hip mobility. By challenging your glutes and quads laterally, you eliminate strength imbalances between your legs and improve your overall movement quality. The result is a stronger, more resilient lower body that performs better in heavy squats, functional training, and dynamic movements.

How to do it

1. Stand upright with a bar behind your neck and feet apart. 2. Lower your body to the right side by bending your knee and hip. 3. Keep your left leg slightly bent. 4. Push with your right leg to return to the starting position and repeat to the left.

Equipment required

Barra

Muscles worked

Tips

- Keep your torso as upright as possible during the lateral squat. - Lower to one side, keeping the opposite leg extended. - Push with the bent leg to return to the starting position.