Barbell Side Split Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Quadricep · Thighs

80%

Hamstrings

20%

Equipment

Barbell

Setup / Starting Position

Stand with your feet shoulder-width apart, holding a barbell across your upper back, resting it on your trapezius muscles.
Take a wide step to the side with one foot, turning your toes slightly outward.

Exercise Position

Lower your body towards the floor by bending your knees and hips, keeping your back straight and chest lifted.
Lower yourself until your thigh is parallel to the floor, or as low as comfortable.

Form & Performance

Push through your heel to return to the starting position, straightening your leg and lifting your body back up.
Keep your core engaged and maintain a stable torso throughout the movement.