Exercise

Barbell Side Split Squat

Also known as: cossack squat barbell, side lunge barbell, lateral split squat, lateral squat

Barbell Side Split Squat is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: adductors, medial gastrocnemius, biceps femoris and lower back. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Adductors Medial gastrocnemius Biceps femoris Lower back

How to do it

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.
Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body.
Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
After performing the recommended amount of reps, repeat the movement with the opposite leg.