QuadricepsBeginner

Barbell Side Split Squat

Strength movement using Barbell.

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Calves, Hamstrings, Lower Back

Movement instructions

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.

Technique guidance

Inhale as you lower under control and exhale as you drive back to a stable position. Keep the breath smooth throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements