Barbell Side Split Squat II
Description
The barbell side split squat II is a variation of the standard side split squat performed with a barbell across the upper back. The lateral stance creates a deep squat on one leg while the other extends straight to the side. The barbell loading allows progressive overload for the working leg and adductor stretch on the opposite leg.
Muscle Group
Equipment Required
Barbell Side Split Squat II Instructions
- Position a barbell across your upper back as in a back squat.
- Step out into a wide lateral stance with feet wider than shoulder-width.
- Turn your right foot out slightly while keeping your left foot pointed forward.
- Brace your core and lift your chest.
- Shift your weight onto your right leg and squat down on it.
- Allow your left leg to remain straight with the heel down.
- Continue lowering until you feel a stretch in your left inner thigh.
- Drive through your right heel to stand back up. Complete reps, then switch sides.
Barbell Side Split Squat II Form & Visual
Barbell Side Split Squat II Benefits
- Builds single-leg strength laterally
- Strong adductor stretch on the straight leg
- Improves hip mobility under load
- Develops balance and stability
- Corrects left-right imbalances
- Useful for athletes who need lateral power
Barbell Side Split Squat II Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Hamstrings
- Hip stabilizers
Barbell Side Split Squat II Variations & Alternatives
- Cossack Squat
- Lateral Lunge
- Side Lunge
- Bulgarian Split Squat
