Wide-grip Overhead Barbell Split Squat
Muscle Groups: Quads, Glutes
Wide-grip Overhead Barbell Split Squat focuses on Quads, Glutes, with Hamstrings, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Wide-grip Overhead Barbell Split Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a barbell overhead with a wide grip. Engage your core and keep your arms straight.
- 2
Step back with your right leg into a lunge position, lowering your body until both knees are at a 90-degree angle.
- 3
Push through your left heel to return to the starting position, keeping the barbell stable overhead.
Tips for Success
These tips will help you perform Wide-grip Overhead Barbell Split Squat safely and effectively while maintaining proper form.
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Keep your front knee aligned with your ankle to avoid strain.
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Engage your core throughout the movement to maintain balance and protect your back.
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Avoid leaning forward; keep your chest up and shoulders back for proper form.
Secondary Muscles
While Wide-grip Overhead Barbell Split Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Wide-grip Overhead Barbell Split Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Wide-grip Overhead Barbell Split Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
