Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
Starting position
End position
How to Do Barbell Side Split Squat
- 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.
- 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.
- Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
- After performing the recommended amount of reps, repeat the movement with the opposite leg.
Muscles Worked
Alternatives to Barbell Side Split Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Smith Single-Leg Split Squat
A beginner compound strength exercise that works the quads, using a machine.
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2
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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3
Split Squat with Dumbbells
A beginner compound strength exercise that works the quads, using dumbbells.
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4
Suspended Split Squat
An intermediate compound strength exercise that works the quads.
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5
Barbell Full Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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6
Barbell Squat To A Bench
An advanced compound strength exercise that works the quads, using a barbell.
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7
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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8
Smith Machine Squat
A beginner compound strength exercise that works the quads, using a machine.
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9
Wide Stance Barbell Squat
An intermediate compound strength exercise that works the quads, using a barbell.
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10
Barbell Hack Squat
An intermediate compound strength exercise that works the quads, using a barbell.
Frequently Asked Questions
What muscles do barbell side split squat work?
Barbell Side Split Squat primarily works the quads. The calves, hamstrings and lower back assist as secondary muscles.
What equipment do I need for barbell side split squat?
Barbell Side Split Squat uses barbell.
Barbell Side Split Squat: is it suitable for beginners?
Yes. Barbell Side Split Squat is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of barbell side split squat?
Smith Single-Leg Split Squat, Barbell Squat, Split Squat with Dumbbells train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my barbell side split squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; barbell side split squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Barbell Side Split Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.