Barbell Side Split Squat
How to do the Barbell Side Split Squat
- 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.
How to program the Barbell Side Split Squat
Sets and reps
As a compound movement, the Barbell Side Split Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Barbell Side Split Squat is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Barbell Side Split Squat work?
The Barbell Side Split Squat primarily targets the Quadriceps. It also recruits the Calves, Hamstrings, Lower Back as supporting muscles.
What equipment do I need for the Barbell Side Split Squat?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Barbell Side Split Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
