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Exercise 0097 · REF HUEqZ1y

Barbell Side Split Squat V. 2 exercise animation

Barbell Side Split Squat V. 2

Category
Upper Legs
Equipment
Barbell
Target
Quads

This second side split squat variation likely adjusts stance width or bar placement, but the underlying demand is the same: control a wide, asymmetric stance while the working leg does most of the work. Keep the torso upright and move slowly into the bottom position, since balance is often the limiting factor before strength is.

How to Do the Barbell Side Split Squat V. 2

  1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards.
  2. Hold a barbell across your upper back, resting it on your shoulders.
  3. Take a big step to the side with your right foot, keeping your left foot planted.
  4. Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight.
  5. Push through your right heel to return to the starting position.
  6. Repeat on the other side, stepping out with your left foot.
  7. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Barbell Side Split Squat V. 2 primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Barbell Side Split Squat V. 2 work?
The Barbell Side Split Squat V. 2 primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Barbell Side Split Squat V. 2?
The Barbell Side Split Squat V. 2 is done with a barbell.
What's a good alternative to the Barbell Side Split Squat V. 2?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.