Barbell Side Split Squat V. 2

Target muscle

Quads

Also works

Glutes, hamstrings, calves

Equipment

Barbell

Body part

Upper legs

How to do the barbell side split squat v. 2

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards.
2. Hold a barbell across your upper back, resting it on your shoulders.
3. Take a big step to the side with your right foot, keeping your left foot planted.
4. Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight.
5. Push through your right heel to return to the starting position.
6. Repeat on the other side, stepping out with your left foot.
7. Continue alternating sides 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.