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Upper Legs · Barbell
Barbell Side Split Squat
Barbell Side Split Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Barbell Side Split Squat
- Stand with your feet wider than shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and your core engaged.
- Shift your weight to your right leg and bend your right knee, lowering your body into a side lunge while keeping your left leg straight.
- Lower your body until your right thigh is parallel to the floor, ensuring your right knee is aligned with your right foot.
- Push through your right heel to return to the starting position. Repeat the movement on the left side. Continue alternating sides for the desired number of repetitions.
Form tips
- Focus on hip mobility to ensure a deep and effective squat.
- Keep your spine neutral to avoid any forward or backward tilt.
- Drive through your heels to engage your glutes and ensure proper movement mechanics.
Barbell Side Split Squat alternatives
More quads exercises
Barbell Side Split Squat FAQ
What muscles does Barbell Side Split Squat work?
Barbell Side Split Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Barbell Side Split Squat?
You need a barbell.
How many sets and reps of Barbell Side Split Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Side Split Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Barbell Side Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Side Split Squat?
Other exercises for the quads include Dumbbell Split Squat, Kettlebell Split Squat, Cable Split Squat and Bulgarian Split Squat Right Bodyweight Side View.
For developers
Use Barbell Side Split Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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