Barbell Side Split Squat

Barbell Side Split Squat


This exercise involves holding a barbell on your shoulders while performing a split squat, with one foot in front of the other. It targets the legs, glutes, and core muscles.

Muscle Group

Equipment Required

Barbell Side Split Squat Instructions

  1. Start by standing with your feet shoulder-width apart and holding a barbell with both hands at your chest level.
  2. Take a big step to the side with your right foot, keeping your left foot in place.
  3. Bend your right knee and lower your body until your right thigh is parallel to the ground.
  4. Push through your right foot to return to the starting position.
  5. Repeat the exercise on the other side by stepping to the left with your left foot.
  6. Complete 3 sets of 10-12 reps on each side.

Barbell Side Split Squat Form & Visual

Barbell Side Split Squat

Barbell Side Split Squat Benefits

  • Targets multiple muscle groups including quads, glutes, hamstrings, and core
  • Improves balance and stability
  • Increases lower body strength and power
  • Can be modified for different fitness levels by adjusting weight and depth of squat
  • Engages the hip abductors, which can help prevent knee injuries

Barbell Side Split Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Side Split Squat Variations & Alternatives

  • Dumbbell Side Split Squat
  • Kettlebell Side Split Squat
  • Bodyweight Side Split Squat
  • Barbell Front Split Squat
  • Dumbbell Front Split Squat
  • Kettlebell Front Split Squat
  • Bodyweight Front Split Squat
  • Barbell Reverse Lunge
  • Dumbbell Reverse Lunge
  • Kettlebell Reverse Lunge
  • Bodyweight Reverse Lunge