Side Split Squat

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) HamstringsGlutesAbductorsAdductors
Equipment Barbell
Emphasis Compound
Type Squat

Side Split Squat Instructions

  • Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
  • Get underneath the bar, placing it on your traps.
  • Have your hands wider than they normally would be on a normal back squat. 
  • Assume a wider stance, feet roughly 3ft apart from each other. 
  • Knees and hips are slightly bent. Your core is braced with your torso hinged slightly to accommodate your foot position.
    • Maintain a neutral spine throughout the movement.
  • Squat to one side by pushing your glutes back and bending at the knee.
    • Allow your torso to hinge forward.
  • Keep your weight on the inside of your foot.
  • Stand back up and squeeze your glutes at the top.


  • Use lighter weight, aim for quality reps and volume with this exercise. Sometimes just the bar is sufficient. 
  • Performing this movement with your bodyweight is great for priming your glutes and stabilizing musculature of the knee for upcoming exercise. 
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