Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
AdvancedCompoundBarbell
Barbell Side Split Squat
Quads · Upper Legs
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 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.
Muscles worked
Primary
Quads
glutes
Secondary
gluteshamstringscalves
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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