Legs · Barbell
Barbell Side Split Squat
How to do the barbell side split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand with a barbell across your upper back and your feet set wide, toes pointed slightly out. Shift your weight to one side and bend that knee, sitting your hips back while the other leg stays straight. Push through the bent leg to return to center, then shift to the other side.
- 1Feel the quad, glute, and inner thigh of the bent leg load as you sit
- 2into it
- 3Keep the straight leg's foot flat and feel a stretch through that inner thigh
- 4Drive through the heel of the working leg to push back to center
Common mistakes
- Don't let the bent knee cave inward; track it over your toes
- Avoid rounding your back; keep your chest up as you sit back
- Don't let the heel of the working leg lift off the floor
Muscles worked
The barbell side split squat mainly works the quads, glutes, and adductors, with the lower back and hamstrings assisting.
- QuadsPrimary
- GlutesPrimary
- AdductorsPrimary
- Lower BackSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- CalvesMinor
Kovo programs the barbell side split squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.