Barbell Side Split Squat
Exercise info
| Primary muscles |  Adductors |
|---|---|
| Secondary muscles | Glutes · Quads · Hamstrings |
| Equipment |  Barbell Power rack / half rack / squat rack |
| Movement pattern | Squat |
| Rep range | 8–12 reps (one side at a time) |
29 similar exercises
Representative exercise: Band Split Squat
- Band Split Squat
- Split Squat
- Split Squat against Wall
- Bodyweight Split Squat Hold
- Split Squat (Demo 2)
- Elevated Split Squat
- Bodyweight Low Split Squat
- Bodyweight Half Split Squat Hold
- Padded Stool Supported Split Squat
- Bodyweight Front Foot Elevated Split Squat
- Barbell Split Squat
- Dumbbell Split Squat Front Foot Elevated
- Cable Zercher Split Squat
- Kettlebell Split Squat
- Kettlebell Split Squat Front Foot Elevated
- Ring Split Squat
- Smith Split Squat
- Suspended Split Squat
- Safety Bar Split Squat
- Smith Elevated Split Squat
- Smith Front Leg Elevated Split Squat
- Split Squat on a Chair
- Split Squat with Low Box
- Barbell Single Leg Split Squat
- Barbell Split Squat (VERSION 2)
- Barbell Low Split Squat
- Barbell Overhead Split Squat
- Barbell Front Rack Split Squat
- Barbell Front Foot Elevated Split Squat
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 81.2 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Side SquatEasierRing Side SquatEasierBarbell Cossack SquatSimilar exerciseSide SquatSame muscle · different equipmentSuspension Side SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.