Legs·Barbell·Compound

Barbell Side Split Squat

Quads · Barbell

Beginner

Body Part

Legs

Equipment

Barbell

Level

Beginner

Type

Compound

Force

Push

The Barbell Side Split Squat is a beginner barbell exercise that primarily targets the Quads.

Muscles Worked

Quads primaryCalves secondaryHamstrings secondaryLower Back secondary

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

Barbell

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Dumbbell

Bulgarian Split Squat

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Barbell

Sumo Deadlift

Wide stance, short pull, big hips and quads.

Barbell

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Upright squatting for monster quads

Exercise data from the open-source Free Exercise DB.