Barbell Side Split Squat - Easy Exercise Tutorial With Must Do Tips

Barbell Side Split Squat – Easy Exercise Tutorial With Must Do Tips

Barbell Side Split Squat essentially is a good activity to bulk up your Quads. Would you really like to acquire ideal technique and build-up your Quads quickly? You should implement this step by step tutorial so that you begin immediately.

Barbell Side Split Squat Exercise Summary

  • Primary Muscles Worked: Quadriceps
  • Other Muscles (Secondary) Worked: Adductor Magnus (lead leg), Adductors (extended leg), Gluteus Maximus, Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Auxiliary

Barbell Side Split Squat Procedure

  • The side split squat is similar to the lateral lunge, except you do not step. You will keep your feet planted the entire exercise.
  • Setup by placing a bar on your shoulders as you would for normal squats.
  • You can perform this inside a rack or anywhere you have enough room.
  • Once the weight is on your back and your back is straight get into a wide stance with your legs straight.
  • Do a side split squat my squatting with one leg while keeping the other leg straight.
  • Then press your leg back straight standing back up.
  • You can switch legs for every rep or do a set on one side then switch to the other side.

Muscles Used

Target (Agonist)

  • Quadriceps


  • Adductor Magnus (lead leg)
  • Adductors (extended leg)
  • Gluteus Maximus
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus

Antagonist Stabilizers

  • None


When you wish to develop the optimum strength gains, you should always abide by these simple and easy tips. Furthermore, in case you are looking to reduce the likelihood of receiving injuries, you will want to try these tips.

  • Picking Your Rest Time Period To Be Brief, Yet You Are Able To Still Complete A Solid Whole Set. Any time your break period is too quick you might be unable to finish the whole set, when it is way too extended you are just being inefficient.
  • Without Exception Use Complete Range Of Flexion. By using a full range of motion you will certainly guarantee that you exercise your total muscle and that you keep your flexibility.
  • Have A Plan When You Get To The Gym. You need to plan your training session in advance when you have an end goal. In case your objective is only to burn calories, you should continue to have a plan when you get to the gym.
  • Focus On Inhaling And Exhaling. With this and most workouts, respiration is vital. You need to be exhaling out during your target muscle flexing and breathing in when your target muscles are expanding.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to stop these basic errors to build and maintain good form and see rapid gains. Also, when you stay away from these problems you will lessen the possibility of receiving an injury.

  • You’ll Do Better To Not Trai Alone. A workout partner are generally an incredible driving force. A companion can even be important spotter.
  • Stop Trying To Cut A Warm-Up. Properly prepaing your Muslces is the Best way to avoid injuries.
  • You Must Not Omit Your Cooldown. You can have much longer recovery time and longer soreness whenever you ignore your cooldown.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Side Split Squat Recap

From now on you should complete barbell side split squat the right way. Next add barbell side split squat as a part of your periodic resistance training program to form your Quads.

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