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Barbell Side Split Squat

A static wide-stance squat performed over one leg with the bar on the back, building single-leg strength while stretching and loading the adductors.

LegsBarbellLateral squat
GoLightWeight mediabarbell-side-split-squat

Demonstration coming soon

Primary

QuadricepsGlutes

Secondary

AdductorsHamstringsCore

Equipment

Barbell

Pattern

Lateral squat

Setup

  1. 01Place the bar on the upper traps and grip it tightly.
  2. 02Step into a wide stance, roughly one and a half times shoulder width or more.
  3. 03Point both feet forward or slightly out.
  4. 04Brace the trunk and center your weight before shifting.

Execution

  1. 01Shift the hips sideways over one leg and bend that knee.
  2. 02Descend until the working thigh is near parallel while the other leg stays straight.
  3. 03Keep the straight-leg foot flat and the torso only slightly inclined.
  4. 04Push through the working foot to return to center, completing all reps on one side before switching.

Checkpoints

  • -Working knee tracks over the toes.
  • -Trailing leg remains straight with the inner thigh under stretch.
  • -Hips move sideways and back, not just down.
  • -Stance width stays fixed for the whole set.

Common mistakes

  • -Taking a stance too narrow to reach depth over one leg.
  • -Letting the working knee cave inward.
  • -Lifting the trailing foot's inner edge off the floor.
  • -Leaning the torso far forward to compensate for tight adductors.

Programming notes

  • -Use 2 to 4 sets of 6 to 10 reps per side with light to moderate loads.
  • -Unlike the lateral lunge, the feet stay planted, so use it when balance is the limiting factor.
  • -Also serves as a loaded adductor mobility drill in warm-ups with an empty bar.

Related exercises

Barbell Lateral Lunge

Barbell / Legs

Barbell Side Split Squat V. 2

Barbell / Legs

Weighted Cossack Squats (Male)

Other / Legs

Barbell Wide Squat

Barbell / Legs

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