Barbell Side Split Squat

Technique

How to perform Barbell Side Split Squat

1. Stand with the bar supported across your upper back and both hands holding it securely.
2. Take a wide stance and angle the working foot outward.
3. Keep both feet planted as you bend the working hip and knee, lowering your body toward that side.
4. Allow the opposite knee to remain slightly bent and keep the working knee aligned with its foot.
5. Push through the working foot and extend that hip and knee to return to the wide standing position.
6. Complete the repetitions on that side, then reposition your foot angle and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Adductor Magnus, Vastus Lateralis, Vastus Medialis.