Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
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Quads, Glutes
Barbell
Intermediate
Squat
Adductors, Hamstrings
The barbell side split squat builds unilateral leg strength while targeting your quads and glutes. It fixes muscle imbalances and improves single-leg stability.
1. Stand with feet wide, holding a barbell across your upper back in a squat position 2. Shift your weight to one leg and bend that knee, keeping the other leg straight 3. Lower into a side lunge position for the barbell side split squat, keeping your chest up 4. Push through your bent leg to return to the starting position 5. Complete all reps on one side before switching to perform the barbell side split squat on the other leg
• Keep your chest up and core tight throughout the entire barbell side split squat movement • Push your hips back as you lower down, don't let your knee cave inward • Keep most of your weight on the heel of your working leg during the barbell side split squat • Don't rush the movement - control both the down and up phases
• Letting the knee of your working leg cave inward instead of tracking over your toes during the barbell side split squat • Leaning too far forward or letting your chest drop, which puts stress on your lower back • Not going deep enough in the barbell side split squat - aim to get your thigh parallel to the floor
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads and glutes 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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