Barbell Side Split Squat

What it is

This compound movement builds lower body strength and flexibility. You'll primarily engage your quadriceps while also working your calves, hamstrings, and lower back. It challenges your stability and hip mobility as you move through the full range of motion.

Technique tips

• Position the barbell comfortably on your upper back, not directly on your neck.
• Ensure a wide stance with your lead foot angled outwards.
• Lower until your lead thigh is parallel to the floor, maintaining control.
• Keep your trailing leg mostly straight, with just a slight bend.
• Drive through your lead heel to initiate the upward movement.
• Inhale as you descend, exhaling as you push back up.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.