Single Leg Split Squat, Side Split Squat

Barbell Single Leg Split Squat, Side Split Squat Exercise

Target Muscle: Quadriceps (Thighs)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Erector Spinae, Gluteus Medius, Gluteus Minimus

Synergists: Gluteus Maximus, Adductor Magnus (lead leg), Adductors (extended leg), Soleus

Single Leg Split Squat, Side Split Squat Instructions

Single Leg Split Squat, Side Split Squat Technique

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

Single Leg Split Squat, Side Split Squat Form

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

Keep 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.

Related Barbell Exercises
1. Lunge
2. Lunge, Rear Lunge
3. Lunge, Side Lunge
4. Lunge, Walking Lunge
5. Single Leg Split Squat
6. Single Leg Split Squat, Single Leg Squat
7. Single Leg Split Squat, Split Squat
8. Squat
9. Squat, Front Squat
10. Squat, Full Squat
11. Squat, Hack Squat
12. Squat, Safety Squat
13. Step-up