Barbell Side Split Squat

Barbell Side Split Squat is a strength – resistance exercise exercise involving Quadriceps, Gluteus maximus, Adductor magnus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus, Adductor magnus
Secondary muscles: Gluteus medius, Erector spinae
Exercise type: Strength – resistance exercise

Exercise technique

Bar
Secure the bar on your upper back.
Wide stance
Set your feet wide and turn the working foot slightly outward.
Side transfer
Shift your weight onto the working leg.
Hips
Lower that hip backward and downward.
Other knee
Keep only a slight bend in the opposite leg.
Rise
Push through the bent leg to return to center.
Alternate
Repeat on the other side while keeping the bar level.

Key technique points

Maintain the wide stance without stepping.
Do not drop one bar end.
Track the bending knee with its foot.
Keep the opposite foot planted.
Do not fold sideways through your lower back.
Do not force the inner-thigh range to descend.

Common mistakes

Bending the torso sideways

The load moves through the lower back instead of hip transfer.

Tilting the bar

Shoulder alignment and load distribution are disrupted.

Narrow stance

This leaves no room for the working hip to descend sideways.

Lifting the straight leg

This reduces the base of support.

Excessive toe turnout

This makes knee tracking harder.

Jumping to center

This increases barbell swing.

Frequently asked questions