Barbell Side Split Squat



Muscles

Target
Gluteus Maximus

Synergists
Quadriceps
Adductor Magnus (lead leg)
Adductors (extended leg)
Soleus

Dynamic Stabilizers
Hamstrings
Gastrocnemius

Stabilizers
Erector Spinae
Gluteus Medius
Gluteus Minimus

Instructions

Place bar on back of shoulders and grasp barbell on each side. Stand with feet wide apart; foot of lead leg angled out to side.

Execution
Lower body toward side of angled foot by bending knee and hip of lead leg while keeping opposite leg only slighly bent. Return to original standing position by extending hip and knee of lead leg. Repeat.

Comments
Keeping torso upright and knee of lead leg pointed same direction of foot. Flexible hip adductors and stronger legs will allow fuller range of motion. A wider stance emphasizes Gluteus Maximus; a slightly narrower straddled stance emphasizes Quadriceps. Do not position feet too close nor too wide.

Source: exrx.net