How to Do Barbell Side Split Squat

Barbell Side Split Squat is a quads exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Side Split Squat

  1. 01Position a barbell across the upper traps and stand with feet twice as wide as shoulder-width.
  2. 02Shift the weight to the right side by bending the right knee while keeping the left leg locked out.
  3. 03Lower the hips until the right thigh is parallel to the floor, keeping the torso upright.
  4. 04Drive through the right heel to return to the center standing position.
  5. 05Alternate sides or complete all repetitions on one leg before switching.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Side Split Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the trailing leg completely straight and the foot flat to ensure the adductors on the non-working side receive a deep stretch.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Side Split Squat questions

What muscles does Barbell Side Split Squat work?

Barbell Side Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Side Split Squat correctly?

Position a barbell across the upper traps and stand with feet twice as wide as shoulder-width. Shift the weight to the right side by bending the right knee while keeping the left leg locked out. Lower the hips until the right thigh is parallel to the floor, keeping the torso upright. Drive through the right heel to return to the center standing position. Alternate sides or complete all repetitions on one leg before switching.

What is the A90 coach tip for Barbell Side Split Squat?

Keep the trailing leg completely straight and the foot flat to ensure the adductors on the non-working side receive a deep stretch.

Is Barbell Side Split Squat suitable for beginners?

Barbell Side Split Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Side Split Squat?

Barbell Side Split Squat uses barbell.

A90 Intelligence

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