How to do the Barbell Side Split Squat
Barbell Side Split Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Barbell Side Split Squat demonstration · © GymiaFit
Barbell Side Split Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Side Split Squat step by step
- 1Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- 2Hold a barbell across your upper back, resting it on your traps.
- 3Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.
- 4As you lower, push your knees out to the sides and keep your weight on your heels.
- 5Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
- 6Repeat for the desired number of repetitions.
Barbell Side Split Squat — questions
What muscles does the Barbell Side Split Squat work?
The Barbell Side Split Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Side Split Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Side Split Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Side Split Squat?
Barbell Bench Front Squat, Barbell Bench Squat, Barbell Clean And Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Side Split Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.