Barbell Side Split Squat

Muscles worked

Setup

1. Position the barbell across your upper traps with a firm grip, similar to a high-bar back squat.
2. Step your feet out into a very wide stance, roughly double shoulder-width apart.
3. Point your toes slightly outward and engage your core to stabilize the spine.

How to do it

1. Inhale as you shift your weight to one side, hinging at the hip and bending the knee while keeping the opposite leg perfectly straight.
2. Lower your hips as deep as your mobility allows, ensuring the heel of the working leg stays firmly planted on the floor.
3. Exhale and drive through the mid-foot of the working leg to return to the wide standing starting position.
4. Maintain a controlled 2-3 second descent and a powerful 1-second ascent.

Form checklist

• Keep the non-working leg fully extended throughout the entire repetition.
• Ensure the knee of the working leg tracks in line with the toes, avoiding any inward collapse.
• Maintain an upright torso and a neutral spine; do not let the weight of the barbell pull your chest forward.
• Keep both heels glued to the floor to maintain balance and maximize force production.

Pro tips

• Initiate the movement by pushing your hips back rather than just bending the knee to maximize glute and hamstring recruitment.
• Focus on 'pulling' yourself into the bottom position using your hip flexors to maintain tension and control.

Make it harder

• Incorporate a 2-second pause at the bottom of the movement to increase time under tension and eliminate momentum.
• Increase the range of motion by allowing the toes of the straight leg to rotate toward the ceiling at the bottom of the rep.

Frequently asked

What muscles does the barbell side split squat work?

The barbell side split squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell side split squat?

The barbell side split squat uses barbell and weight plate.

Is the barbell side split squat good for beginners?

The barbell side split squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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