Side lunge or split squat with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 18

Average per rep (lbs)*: 39

Description: Setup the Barbell: Place a barbell on a high rack at shoulder height. Position yourself under the barbell so it rests on the back of your shoulders. Grip the barbell slightly wider than shoulder-width apart. Dismount and Stand Upright: Lift the barbell off the rack and step backward carefully. Stand with your feet shoulder-width apart. Initiate the Lunge: Inhale deeply. Take a large step (lunge) to one side, ensuring your body's upright. Lower your body by bending your hip and knee while keeping your back leg straight. Push Back to Starting Position: Exhale as you push off with your lunging leg to return to the starting position. Alternate Legs: Repeat the lunge with your opposite leg. Maintain an upright posture throughout the movement. Continue Repetitions: Alternate legs with each lunge. Repeat for the desired number of repetitions.

Exercise ID: 00341

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Controlled Movements: Perform the exercise with slow, controlled movements to ensure proper form and reduce the risk of injury.
Engage Your Core: Engage your core throughout the exercise to help maintain balance and stability, which is crucial for preventing lower back strain.
Proper Foot Placement: Spread your feet wider than shoulder-width apart. This stance offers better stability and ensures you hit the target muscles effectively.
Knee Alignment: Make sure your knee doesn't extend beyond your toes when you lower into the lunge. This alignment helps protect your knee joint from excess strain.
Even Weight Distribution: Distribute your weight evenly between your feet. Avoid placing all the weight on the lunging leg to maintain balance and muscle engagement.
Eye Focus: Keep your eyes forward. This helps in maintaining a neutral spine and proper posture throughout the movement.
Breathing Technique: Inhale as you lower into the lunge and exhale as you push back up to the starting position. Proper breathing supports muscle function and endurance.
Use Appropriate Weight: Start with a weight that's manageable to maintain form. Gradually increase the resistance as your strength and technique improve.
Hip Mobility: Focus on hip mobility. Make sure your hips move backward and down naturally without straining, which helps in targeting the glutes and hamstrings effectively.
Practice Without Weight: If you are new to this exercise, practice the motion without the barbell first. This helps in mastering the technique before adding extra resistance.

Exercise overview

Exercise tips and tricks

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