Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Barbell side split squat

Intermediate

Barbell side split squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  2. 2Hold a barbell across your upper back, resting it on your traps.
  3. 3Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.
  4. 4As you lower, push your knees out to the sides and keep your weight on your heels.
  5. 5Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Suspended split squatBodyweight
  • Split squatsBodyweight
  • Dumbbell single leg split squatDumbbell
  • Barbell split squatBarbell

Easier variations

  • Split squatsBodyweight

Harder variations

  • Suspended split squatBodyweight
  • Barbell single leg split squatBarbell
Logged today · 3 min restBarbell side split squat

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight