Barbell Side Split Squat

Target muscle

Quads

Also works

Glutes, hamstrings, calves

Equipment

Barbell

Body part

Upper legs

How to do the barbell side split squat

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
2. Hold a barbell across your upper back, resting it on your traps.
3. Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.
4. As you lower, push your knees out to the sides and keep your weight on your heels.
5. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the quads. The glutes, hamstrings and calves work as secondary muscles. See all quad exercises or every barbell exercise.