PlanWorkouts

Exercise 0098 · REF W31mMjd

Barbell Side Split Squat exercise animation

Barbell Side Split Squat

Category
Upper Legs
Equipment
Barbell
Target
Quads

The barbell side split squat, essentially a loaded lateral lunge held in a static split stance, builds strength and stability in a side-to-side pattern that most squat variations ignore. It also stretches the adductors of the trailing leg under load. Keep the working foot flat and track the knee over the foot rather than letting it cave inward.

How to Do the Barbell Side Split Squat

  1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  2. Hold a barbell across your upper back, resting it on your traps.
  3. Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.
  4. As you lower, push your knees out to the sides and keep your weight on your heels.
  5. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

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