Barbell Side Split Squat V. 2
Barbell Side Split Squat V. 2 trades complexity for front-thigh strength you can use, and it works before or after your main squat.
How to do Barbell Side Split Squat V. 2
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards.
- Hold a barbell across your upper back, resting it on your shoulders.
- Take a big step to the side with your right foot, keeping your left foot planted.
- Bend your right knee and lower your body down into a squat position, keeping your chest up and your back straight.
- Push through your right heel to return to the starting position.
- Repeat on the other side, stepping out with your left foot.
- Continue alternating sides for the desired number of repetitions.
Barbell Side Split Squat V. 2 Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell Side Split Squat V. 2 Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Cutting depth once the weight gets heavy
Pick a load that lets you reach the same depth on every rep.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Barbell Side Split Squat V. 2
Swap Barbell Side Split Squat V. 2 For
Barbell Side Split Squat V. 2 — Frequently Asked Questions
How do you do the Barbell Side Split Squat V. 2?
Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards. Hold a barbell across your upper back, resting it on your shoulders. Take a big step to the side with your right foot, keeping your left foot planted. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Side Split Squat V. 2 work?
The Barbell Side Split Squat V. 2 primarily targets the quads. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Side Split Squat V. 2 should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Side Split Squat V. 2 good for beginners?
Not usually. The Barbell Side Split Squat V. 2 is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Barbell Side Split Squat V. 2?
Try the Band One Arm Single Leg Split Squat, Lever Alternate Leg Press or the Dumbbell Step-up Split Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
