This exercise involves holding a barbell on your shoulders while performing a split squat, with one foot in front of the other. It targets the legs, glutes, and core muscles.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quads, glutes, hamstrings, and core
- Improves balance and stability
- Increases lower body strength and power
- Can be modified for different fitness levels by adjusting weight and depth of squat
- Engages the hip abductors, which can help prevent knee injuries
How to perform
- Start by standing with your feet shoulder-width apart and holding a barbell with both hands at your chest level.
- Take a big step to the side with your right foot, keeping your left foot in place.
- Bend your right knee and lower your body until your right thigh is parallel to the ground.
- Push through your right foot to return to the starting position.
- Repeat the exercise on the other side by stepping to the left with your left foot.
- Complete 3 sets of 10-12 reps on each side.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary