Exercise guide · Intermediate · Compound

Barbell Side Split Squat: How to Do It & Muscles Worked

The barbell side split squat is a lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It involves stepping laterally into a squat position while holding a barbell across the upper back, requiring strength, balance, and coordination.

Primary muscles
Quads
Secondary muscles
Calves , Hamstrings , Glutes
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell side split squat
Front view: muscles worked by the barbell side split squat. Primary: quads. Secondary: calves, hamstrings and glutes.
Back view: muscles worked by the barbell side split squat. Primary: quads. Secondary: calves, hamstrings and glutes.
Primary Secondary

How to do the barbell side split squat

  1. Step 1: Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards.
  2. Step 2: Hold a barbell across your upper back, resting it on your shoulders.
  3. Step 3: Take a big step to the side with your right foot, keeping your left foot planted.
  4. Step 4: Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight.
  5. Step 5: Push through your right heel to return to the starting position.
  6. Step 6: Repeat on the other side, stepping out with your left foot.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell side split squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Side Split Squat alternatives

More exercises that train the quads as their main target:

More quads exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.