Barbell Side Split-Squat
Targets glutes & thighs! A challenging squat variation for strength & flexibility. Level up your leg day!
The Barbell Side Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings. You'll need: barbell.
Required Equipment
Barbell Side Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Long Thigh (sartorius); Hamstrings
Barbell Side Split-Squat Variations and Alternatives
How to do the Barbell Side Split-Squat
Begin by standing with your feet in a wide stance, much wider than shoulder-width apart. Make sure your toes are pointed slightly outward.
Position a barbell on your upper back, resting it on your trapezius muscles and holding it with a wide grip.
Engage your core and keep your chest up throughout the exercise to maintain balance and protect your spine.
Shift your weight to one side and start bending the knee of that leg, lowering your body down towards the floor. Ensure that the knee stays aligned with your foot and does not extend beyond your toes.
Lower yourself until the thigh of your bending leg is parallel to the floor or as low as flexibility allows, keeping the opposite leg straight.
Drive through the heel of your bent leg to raise yourself back up to the starting position.
Repeat the movement for the desired number of repetitions before switching to the other leg.
Tips: - Warm up properly before performing this exercise to prepare your muscles and joints. - Begin with a lighter weight to focus on form, especially if you are new to this movement. - Breathe out while pushing up and breathe in while lowering your body down.
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Barbell Side Split-Squat FAQs
What muscles does the Barbell Side Split-Squat work?
The Barbell Side Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Barbell Side Split-Squat?
Barbell.
Is the Barbell Side Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Side Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Side Split-Squat variations and alternatives?
Similar exercises include the Barbell Elevated Front-Foot Split-Squat, Barbell Cossack Squat, Barbell Front Rack Split-Squat and Barbell Lateral Lunge.
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