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Quads · Barbell · Intermediate

How to do Barbell Side Split Squat Rotated

The barbell side split squat is a lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires holding a barbell across the upper back and performing a wide-stance squat, emphasizing lateral movement and stability.

Barbell Side Split Squat Rotated demonstration
Primary muscle
Quads
Also works
Glutes, Hamstrings and Calves
Equipment
Barbell
Level
Intermediate
Category
Legs

How to do Barbell Side Split Squat Rotated, step by step

  1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
  2. Hold a barbell across your upper back, resting it on your traps.
  3. Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips. Focus on rotated movement.
  4. As you lower, push your knees out to the sides and keep your weight on your heels.
  5. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Barbell Side Split Squat Rotated works your quads as the main mover, with help from your glutes, hamstrings and calves.

Track Barbell Side Split Squat Rotated in SPLYT

Barbell Side Split Squat Rotated is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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