Muscles worked
quads, glutes, hamstrings, calves
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barbell side split squat
- Body part
- upper legs
- Equipment
- barbell
- Target muscle
- quads
- Muscle group
- glutes
Secondary muscles
How to perform it
- 1
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- 2
Hold a barbell across your upper back, resting it on your traps.
- 3
Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.
- 4
As you lower, push your knees out to the sides and keep your weight on your heels.
- 5
Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
- 6
Repeat for the desired number of repetitions.
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