Mayflower357's Tip Of Barbell Side Split Squat

Jun 5, 2010 7:42 PM: I have performed this exercise on my last two lower body days, and I love it! When initially viewing this exercise, I assumed it would primarily work the inner thigh of the base leg (the non-working leg), but I was completely wrong! Even though there are many assisters, I really felt the work in the...+See More I have performed this exercise on my last two lower body days, and I love it! When initially viewing this exercise, I assumed it would primarily work the inner thigh of the base leg (the non-working leg), but I was completely wrong! Even though there are many assisters, I really felt the work in the quadriceps of my working leg. Here's what I learned in order to execute this exercise properly:

1. You will have to experiement with how far to squat into the working leg (this will be different for everyone depending on the strength of your quadriceps and your body type); but BE CAREFUL because if you squat too far you can really injure the knee of your working leg (big time!). Stop the exercise AS SOON as you feel a contraction in your quadriceps, and please be sure to ensure that your knee DOES NOT pass over your toe!

2. Your base leg really should move very little during this exercise. The more immobile your base leg is, the better the contraction you will feel in the quadriceps of the working leg.

3. The torso absolutely has to remain facing forward during this exercise. There will be a tendency for the torso to want to tilt or slightly rotate during the squat (especially on the weaker side of the body). Don't allow this to happen! This will take the work out of your quadriceps and defeat the whole purpose of doing this exercise.

Overall, I love this exercise and would highly recommend it for intermediate to advanced exercisers. You will feel a great burn in the quadriceps on every repetition, and I have personally noticed a strength gain in my quadriceps after adding this workout into my rotation. Have fun! =]-See Less