How To Do Barbell Side Split Squats Video

Increase leg strength with barbell side split squats. Learn how to work out leg muscles with weightlifting in this video.

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Keep core tight
Keep head & chest high
Bar stays straight & high

About this Author

Michelle is a personal trainer at a gym in NC and has been a personal trainer for several years. She is certified through ACE and is a certified aerobics instructor as well. Her Specialty is weight lifting and she enjoys training aspiring female body builders as she is one herself. She focuses on helping her clients stronger, healthier, and sending them out feeling better for it. The best part of her job is when she see people living a better life as a result of the physical training. She was also a Marine physical trainer before she was employed at the gym.

MICHELLE TRAPP: I want to be showing you how to do a barbell side split squat. This is kind of an advanced exercise, so what I recommend doing is starting the split squat by itself at first to get a feel of the exercise, then you can go ahead and grab the barbell, don't add any weight, again, see how you feel doing the exercise, and then as you progress, you can start adding some weights on. Lot of core stability on this exercise, you are going to rack you bar again in your squat rack, just a little bit lower than shoulder width. Split stance always to "unrack" the bar, it is coming back behind my neck here, back on my shoulders. I'm going to unrack, core solid because I'm going to have to set up outside of the squat rack here. Very carefully walk yourself back. Before I start my exercise, my chest is out, my head is up, my core is tight. I'm now going to proceed to side split lunge. This leg is going to stay straight, I'm going to step out to the side, I'm on a side lunge, and I'm going to power off that foot to get me back center. My bar stays straight and high, notice no wobbles in the bar. Out to the side, sitting back in that chair, my glutes are sticking back, I'm on my heel the entire exercise. My abs are tight, my chest is out, down, drive up. You can also alternate and go from side to side, getting yourself back up to center, keeping this bar straight as possible. Sitting back in my chair and up, I inhale, and I exhale, inhale, and I exhale. When you are finished with your reps, carefully walk it back up, make sure you are locked in here, rack it back up. That is your side split barbell lunge. Remember chest high, head up, core tight, coming down on that leg, just stay straight, pushing off to get you back to center, that is how you do that exercise.

How to Do Barbell Side Split Squats Video

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