Legs
The main muscle group listed for this exercise.
Exercise guide
Barbell Side Split Squat
Barbell Side Split Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the back and glutes.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Barbell Side Split Squat also involves back, glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Barbell Side Split Squat
- 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.
- 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.
- Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
- After performing the recommended amount of reps, repeat the movement with the opposite leg.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBarbell Full Squat
Barbell Full Squat is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBarbell Hack Squat
Barbell Hack Squat is an intermediate-level leg exercise performed with a barbell. It also involves the arms and glutes.
View exerciseBarbell Squat To A Bench
Barbell Squat To A Bench is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Barbell Side Split Squat.
What muscles does Barbell Side Split Squat work?
Barbell Side Split Squat primarily trains the legs and also involves the back and glutes.
Is Barbell Side Split Squat beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Barbell Side Split Squat?
This variation uses a barbell.
Track this exercise for free in Logbook.
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