Barbell Side Split Squat
The Barbell Side Split Squat is a compound strength exercise performed with a barbell. It primarily targets the quadriceps, with the calves, hamstrings, and lower back working as secondary muscles. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
compoundEquipment
barbellCategory
strengthInstructions
- Position a barbell on your upper back. Stand with your feet in a wide stance, toes pointing slightly outward.
- Shift your weight to one side, bending that knee while keeping the other leg straight.
- Lower yourself as far as your flexibility allows while keeping your chest up.
- Push through the bent leg to return to the starting position.
- Alternate sides or complete all reps on one side before switching.