Barbell Side Split Squat
Description
The barbell side split squat (Cossack squat with barbell) places a barbell across the upper back and shifts your weight side to side in a very wide stance. As you shift onto one leg, you bend that knee while the other leg extends straight. It builds adductor flexibility and unilateral leg strength.
Muscle Group
Equipment Required
Barbell Side Split Squat Instructions
- Set a barbell across your upper traps. Unrack and step out into a very wide stance (much wider than shoulder-width).
- Toes pointed slightly out.
- Shift your weight to your right leg by bending your right knee. Your left leg extends straight to the side, foot rolled to outer edge.
- Sit your hips back and down on the right side.
- Drive through your right foot to return to standing center.
- Shift to your left leg by bending the left knee. Right leg straightens.
- Continue alternating side to side.
- Use moderate weight. Aim for 8 to 10 reps per side.
Barbell Side Split Squat Form & Visual
Barbell Side Split Squat Benefits
- Builds adductor flexibility and strength
- Develops unilateral leg strength
- Improves hip mobility
- Trains lateral movement under load
- Useful for sport-specific conditioning
- Builds Cossack squat strength
Barbell Side Split Squat Muscles Worked
- Adductors (heavy)
- Quadriceps
- Gluteus maximus and medius
- Hamstrings (extended leg)
- Core (stabilizer)
Barbell Side Split Squat Variations & Alternatives
- Dumbbell Side Squat
- Dumbbell Lateral Lunge
- Bodyweight Cossack Squat
- Goblet Cossack Squat
- KB Side Lunge
