Step by step instructions, muscle activation and variants for the Barbell Lateral Squat.
The barbell side split squat is a unilateral lower-body exercise performed with a wide stance where you shift your weight to one leg and descend into a lateral lunge position. It targets the quadriceps and inner thighs while also demanding hip mobility.
The Barbell Lateral Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
