TETSUBarbell Side Split Squat
The Barbell Side Split Squat is a barbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Barbell Side Split Squat
- 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.
Common questions
What muscles does the Barbell Side Split Squat work?
The Barbell Side Split Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Side Split Squat?
You need a barbell to perform the Barbell Side Split Squat.
How many sets and reps of the Barbell Side Split Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Side Split Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your legs volume climb, and let AI plan your week. Scan the code or grab the app — free to start.