Legs / Intermediate / Compound (multi-joint)

Barbell Side Squat

A lateral lunge with a barbell on the back, shifting side to side, that trains the quads, glutes and adductors.

At a glance

Primary

Quads, Glutes, Adductors

Secondary

Hamstrings, Hip abductors (glute med), Lower back (erectors)

Equipment

Barbell

Movement pattern

Single-leg / lunge, Hip adduction

Level

Intermediate

Type

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

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Rest a barbell across your upper back and take a very wide stance with toes turned slightly out.
2. Shift your weight to one side, bending that knee and sitting the hips back while the other leg stays straight.
3. Lower until the bent thigh is about parallel to the floor.
4. Push back to the center and repeat to the other side.

Tips

• Keep the chest up and the bent knee over the toes.
• Keep both feet flat on the floor.

Common mistakes

• ✗ Going deeper than the hips and groin allow.

  Why it hurts: The straight leg's adductors are stretched under load, a common groin strain.

  ✓ Instead: Start with bodyweight and a shallow range, and hold a support if needed.

• ✗ Bent knee caving in.

  Why it hurts: The working knee twists under load.

  ✓ Instead: Keep the bent knee pointing over the toes and the whole foot flat.

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