Barbell Side Split Squat

How to do the Barbell Side Split Squat

1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.
2. Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body.
3. Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
4. After performing the recommended amount of reps, repeat the movement with the opposite leg.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, hamstrings, lower back
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell Bodyweight Squat Bodyweight

Harder than the Barbell Side Split Squat

Power Jerk expert · Barbell Reverse Band Power Squat expert · Barbell Overhead Squat expert · Barbell

Superset the Barbell Side Split Squat with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the Barbell Side Split Squat work?

The Barbell Side Split Squat primarily works the quads, with the calves, hamstrings, and lower back as secondary movers. Barbell Full Squat, Barbell Squat, and Barbell Squat To A Bench train the same muscle, across 9 equipment types.

What equipment do you need for the Barbell Side Split Squat?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Barbell Side Split Squat suitable for beginners?

Yes, the Barbell Side Split Squat is rated beginner. Power Jerk, Reverse Band Power Squat, and Overhead Squat are the progressions from here.

Where should the Barbell Side Split Squat go in a workout?

Early — the Barbell Side Split Squat is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Barbell Full Squat Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Box Squat with Chains Barbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell