Barbell Side Split Squat
A wide-stance lateral squat with a barbell on your back, shifting into one bent leg while the other stays nearly straight. Builds quad and adductor strength side to side rather than front to back.
Primary muscles
- Quadriceps
- Adductors
Secondary muscles
- Glutes (Gluteus Maximus)
- Gluteus Medius
- Hamstrings
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 6–10 per side
- Rest
- 90s
How to perform
Main muscles working (thicker lines)
Starting position
Unrack a barbell onto your upper back and step into a wide stance, about twice shoulder width, with your lead foot turned slightly out.
Brace and shift your hips toward your lead foot, bending that knee.
Keep the trailing leg long with only a slight bend and both feet flat.
Lower until your lead thigh is about parallel to the floor, torso tall.
Push through the lead foot to return to the centre.
Complete all reps on one side, then switch.
Breathing: Inhale as you shift down, exhale as you push back up.
Coaching tips
Sit into the working hip
Trailing leg long
Knee tracks over the toes
Common mistakes
Stance too narrow to reach depth
Lead heel lifting
Leaning the torso out over the bent leg
Lead knee caving inward
Safety notes
Learn the pattern with bodyweight or a goblet hold before loading a bar.
Only go as deep as your adductors allow without rounding your back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.