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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Barbell
Barbell Side Split Squat
4 steps Updated 29/08/2026
Barbell Side Split Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- 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.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Side Split Squat
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