Barbell Side Split Squat
How to do the Barbell Side Split Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Hamstrings, Lower Back
Barbell
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.
Log it, see it on your body.
Every Barbell Side Split Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Barbell Side Split Squat fits
The Barbell Side Split Squat shows up in training built around a specific goal. See how it fits:
More quads exercises
Barbell Side Split Squat: common questions
What muscles does the Barbell Side Split Squat work?
The Barbell Side Split Squat primarily works the Quads. It also recruits the Calves, Hamstrings and Lower Back as supporting muscles.
Is the Barbell Side Split Squat suitable for beginners?
Yes. The Barbell Side Split Squat is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Barbell Side Split Squat?
To do the Barbell Side Split Squat you'll need a barbell.
Is the Barbell Side Split Squat a compound or isolation exercise?
The Barbell Side Split Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Barbell Side Split Squat with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Barbell Side Split Squat sets, free.
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