QuadricepsIntermediate
Barbell Side Split Squat
A wide-stance lateral squat with a barbell on your back, shifting into one bent leg while the other stays nearly straight. Builds quad and adductor strength side to side rather than front to back.
Primary muscles
- Quadriceps
- Adductors
Secondary muscles
- Glutes (Gluteus Maximus)
- Gluteus Medius
- Hamstrings
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 6–10 per side
- Rest
- 90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.