Legs / Beginner / Compound (multi-joint)

Barbell Side Split Squat

A barbell exercise for the quads, with the calves, hamstrings and lower back assisting.

At a glance

Primary

Quads

Secondary

Calves, Hamstrings, Lower back (erectors)

Equipment

Barbell

Movement pattern

Single-leg / lunge

Level

Beginner

Type

Legs, Compound (multi-joint), One side at a time

How to do it

1. 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.
2. 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.
3. Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
4. After performing the recommended amount of reps, repeat the movement with the opposite leg.

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