Animated GIF · Available via API
gif_boxBarbell Side Split Squat
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fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
push
Barbell Side Split Squat is a intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
list_alt Step-by-Step Instructions
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
Hold a barbell across your upper back, resting it on your traps.
Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.
As you lower, push your knees out to the sides and keep your weight on your heels.
Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
Repeat for the desired number of repetitions.
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