This is a GREAT leg exercise for those who train at home and don't have a power rack to do barbell leg training with.
It's easy to set up and you'll never get yourself stuck under a loaded bar.
This one is one is going to work not only your entire lower body but also your core because you're going to be supporting the weight on just one shoulder. This uneven resistance demands core strength and your abdominal muscles will contract on the opposing side to compensate for the load.
For this exercise, all you'll need is a barbell and a patch of floor.
Stand at one end of the barbell and grab it.
Now push it up so you're standing it up vertically.
Go down on one knee and rest the center of the bar on your shoulder. If it's your left shoulder, your LEFT leg should be forward and ready to push - you want to have your pushing leg on the same side as the bar is going to be otherwise your balance will be all messed up.
Now grip the bar with both hands a little in front of you use your hands to push the barbell up to a horizontal position (it'll require some stabilization effort from your front leg as well). You're in position and ready to do the split squat!
Repeat for all your reps on one side then come down into the bottom position and tilt the bar forward and stand it up on end again (this is why you'll never get stuck under the bar - it's easy to just set it on end like this).
Now switch over to your other leg. The bar will go on your right shoulder and your right leg should be forward.
Get the end of the bar up so it rests on your shoulder and the bar is horizontal.
Once you're done, go to the bottom position and set the barbell on end then stand up and lower it down to the ground and you're done.
Here are some side-view shots of the exercise:
When you get more confident with the exercise you can very easily just hold the bar with one hand, too.
As I said, great exercise you train at home and really want to push your legs hard. It also has the advantage of taking grip out of the equation (which can be an issue with dumbbells). By resting the bar on your shoulder, you still get the benefits of the barbell without having to worry about safety.
And if you train in a gym, the only thing to watch out for is people walking around near you when you start moving a barbell in a way they're not used to.
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