2 minutes reading time

Barbell Lateral Split Squat

Intermediate
Equipment
Quads
Quads
Calves
Calves
Glutes
Glutes
Hamstrings
Hamstrings
Lower back
Lower Back
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push

The barbell lateral split squat is a powerful lower-body exercise that targets the glutes, quads, and hamstrings with a strong focus on unilateral strength and frontal plane movement. Unlike traditional squats that move in a straight line, this variation develops control, flexibility, and strength as you shift side-to-side. It’s a great option for athletes and lifters seeking to build strong, balanced legs while improving mobility and core stability.

Key Benefits:

  • Strengthens glutes, hamstrings, and quads
  • Improves balance and unilateral leg control
  • Targets adductors and hip stabilizers in the frontal plane
  • Increases flexibility and mobility in hips and groin
  • Builds functional strength for multidirectional movement
  1. Load a barbell and rest it across the top of your back (not the neck). Use padding if needed for comfort.
  2. Stand with feet in a wide stance, back straight, knees slightly bent, and hands gripping the bar with a wide grip.
  3. Shift your weight to the left by bending the left knee while keeping the right leg extended. Lower your hips into a side squat.
  4. Keep your torso upright, head up, and chest tall throughout the movement.
  5. Push through your left heel to return to the starting position.
  6. Repeat on the right side and alternate for the desired number of repetitions.
  • Keep your core braced to support your spine and prevent rounding.
  • If you’re new to this exercise, try it first with bodyweight to master balance and depth.
  • Ensure your feet remain flat on the ground and avoid letting your knee collapse inward.
  • Move slowly and deliberately to maintain stability and control.
  • Use a mirror or coach for feedback on symmetry and torso positioning.

💡 The barbell lateral split squat builds powerful, resilient legs and adds movement variety to your routine. Mastering it means unlocking greater athleticism and lower-body strength.

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