A unilateral lower-body squat variation performed from a fixed split stance with a barbell. It develops the quadriceps, glutes, hamstrings, and balance between the legs.
Begin by placing a barbell across your upper back, gripping it slightly wider than shoulder-width apart.
Stand with your feet hip-width apart and step one foot forward into a staggered stance.
Lower your hips by bending both knees until the back knee nearly touches the ground.
Ensure the front knee is aligned over the ankle and does not extend past the toes.
Push through the heel of the front foot to return to the starting position.
Repeat for the desired number of repetitions before switching legs.
Maintain an upright torso throughout the movement to prevent leaning forward.
Engage your core to stabilize your body and maintain balance.
Focus on driving through the heel of the front foot to maximize glute activation.
Keep your gaze forward to help maintain proper posture and alignment.
Start with a lighter weight to master form before progressing to heavier loads.
Ensure even distribution of weight on both feet during the descent.
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