Barbell Side Split Squat

Execution

1. Stand centered between your feet, chest open, core braced, eyes forward.
2. Inhale, shift your weight to one side, and bend that knee and hip to lower down while the other leg stays only slightly bent.
3. Lower until the bent thigh is close to parallel with the floor, keeping that foot flat on the ground the whole time.
4. Exhale and push through that heel to drive back to the centered starting position.
5. Complete all reps on one side, then switch sides; when both sides are done, bring your feet back in, walk into the rack and set the bar on the hooks.

Quick cues

• Keep the bending foot flat, whole sole down.
• Sit straight down, don't tip forward.
• The straight leg is a light kickstand.
• Drive through the heel back to center.
• Track the bending knee over the toes.

Common faults

• Fault: The heel of the bending leg lifting as it drops deep

  Fix: Shorten the depth to where the heel stays down and turn that foot out a little more.

• Fault: The bending knee caving inward

  Fix: Drop the load one increment and rehearse it unloaded first, actively steering the knee over the middle toes.

• Fault: The torso tipping forward, loading the lower back instead of the thigh

  Fix: Brace the core before lowering, keep the chest pointed up and fix your eyes on a spot at eye level.

• Fault: Bouncing back to center instead of actively driving through the heel

  Fix: Pause for one count at the bottom before driving up, feeling the heel press into the floor.

• Fault: Losing lateral balance mid-rep from reaching too far to the side

  Fix: Narrow the side step by one notch; if you still wobble, let go of the bar, lower it onto the rack's safety pins, or slide it off your shoulders to the floor rather than fighting to hold your balance.