Barbell lateral squat (weight shift)

Quads

• Target muscles: legs, glutes, hamstrings, calves
• Equipment: barbell
• Level: intermediate

How to do it

1. Stand with your feet significantly wider than shoulder-width, toes turned out slightly.
2. Rest the bar on your upper back across your traps and grip it wider than shoulder-width.
3. Shift your weight onto one leg, bending that knee and lowering your hips sideways and back.
4. Keep your other leg straight with your foot flat on the floor; back straight, chest up.
5. Descend until your working thigh is roughly parallel to the floor, then push through your heel and return to center.
6. Complete the desired number of reps, then switch sides.

Swap it for

• TRX Lunge
• dumbbell single leg split squat
• barbell side split squat v. 2
• Barbell Split Squat, Variation 2
• barbell split squat (version 2)

Harder

• TRX Lunge
• Barbell split squat