FitnessTracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the barbell side split squat, including tips, variations, and the muscle groups it targets.
This lateral variation of the squat develops adductors, hip mobility, and unilateral strength. It is ideal for leg development and injury prevention.
Instructions
- Set a barbell on your upper back and stand with feet wide, one foot angled slightly outward.
- Shift your weight toward the lead leg and bend at the hip and knee.
- Lower until your thigh is parallel to the floor, then press back to standing.
- Repeat for reps, then switch sides.
Related Muscle Groups
- Quads
See exercises for Quads · Learn about the Quads - Calves (secondary)
See exercises for Calves · Learn about the Calves - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back