VideoBarbell Side Split Squat
Learn how to do barbell side split squat with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do 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.
Barbell Side Split Squat: muscles worked
Primary focus: quadriceps and glutes. Supporting muscles: Back.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do 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.
What muscles does barbell side split squat work?
Barbell Side Split Squat primarily trains the quadriceps and glutes, with the back contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for barbell side split squat?
Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.
What can I do instead of barbell side split squat?
Related options include Barbell Full Squat, Barbell Squat To A Bench, Wide Stance Barbell Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related all legs exercises
6 ways to move.
Find the one that fits.
Showing 1–6 of 6 exercises
Compare related movement setups
Browse the directory pages containing barbell side split squat and the related movements above to compare equipment and technique choices.
Your body. Your next move.
Preparing the interactive view…
Explore another muscle.
Choose a muscle on the body or below. Discover the movement, see the technique, then make it yours.
Browse every exercise