Barbell Side Split Squat

Legs · Dumbbell · one side at a time

How to do it

Standing, take a wide step to the side and **sit into that leg** while keeping the other straight with the foot planted. The torso leans forward a touch, back flat. Push back to the start. You feel the adductor of the straight leg and the glute of the bent one. Mind the knee: the toes point forward and the knee follows them.

Variants

The drawing has a barbell on the back. With a dumbbell in each hand the movement is the same and easier to learn: no bar to stabilise.

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes

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