Barbell Side Split Squat V. 2

HamstringsGlutesQuadricepsBarbellIntermediate
1. Set up a barbell on a squat rack at shoulder height. 2. Step under the barbell and position it across your upper back. 3. Take a step to the side with one foot, wider than hip-distance apart. 4. Keep your chest up and core engaged. 5. Bend your knees and lower your body down until your front thigh is parallel to the ground. 6. Push through the heel of your front foot to return to the starting position. 7. Repeat the movement for the desired number of repetitions. 8. Switch to the other side and repeat the exercise. 9. Remember to maintain proper form throughout the exercise, with control and stability.

How to perform the Barbell Side Split Squat V. 2

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Side Split Squat V. 2 using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your hamstrings rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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