Barbell side split squat

The barbell side split squat is a variation of the split squat that targets the lower body, specifically the quads, and requires good hip mobility.

Benefits

  1. Adds size and strength to the quads, glutes, and hamstrings
  2. Works the body in a lateral plane of motion
  3. Works core and upper-back strength to stay upright
  4. Stretches the adductors and builds hip mobility
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Barbell side split squat Images

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Barbell side split squat Instructions

Barbell side split squat muscle diagram
  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.

Variations: You can perform this movement with dumbbells.

Alternative Exercises for Barbell side split squat

Dumbbell Lunges thumbnail image Dumbbell Lunges thumbnail image

Dumbbell Lunges

Muscle Targeted: Quadriceps
Equipment Type: Dumbbell
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Barbell forward lunge thumbnail image Barbell forward lunge thumbnail image

Barbell forward lunge

Muscle Targeted: Quadriceps
Equipment Type: Barbell
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