Barbell Side Split Squat
A beginner strength exercise for the quads, done with a barbell.
How to do the Barbell Side Split Squat
- 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.
- 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.
- Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
- After performing the recommended amount of reps, repeat the movement with the opposite leg.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Barbell Side Split Squat
Barbell SquatBarbell · Beginner
Barbell Walking LungeBarbell · Beginner
Barbell Full SquatBarbell · Intermediate
Barbell Hack SquatBarbell · Intermediate
Barbell LungeBarbell · Intermediate
Barbell Squat To A BenchBarbell · Expert
Barbell Step UpsBarbell · Intermediate
Box Squat with ChainsBarbell · Expert
Questions
What muscles does the Barbell Side Split Squat work?
Mainly the quads, with the calves, hamstrings and lower back helping.
Is the Barbell Side Split Squat good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Barbell Side Split Squat?
Good alternatives that train the quads: Barbell Squat, Barbell Walking Lunge, Barbell Full Squat or Barbell Hack Squat.
How many sets and reps of the Barbell Side Split Squat should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).