How to do the Barbell Side Squat
- Bar on upper back, feet far wider than your shoulders.
- Shift your hips to one side, bending that knee, other leg straight.
- Push through the bent leg to return to the center.
- Repeat to the other side, alternating without moving your feet.
Full technique — 7 steps
- Set the bar in a rack just below shoulder height and step underneath it.
- Place the bar across your upper traps or rear delts, then grip it evenly.
- Unrack the bar and set your feet far wider than your shoulders with toes pointing forward.
- Tighten your stomach and shift your hips toward one side as that knee bends.
- Lower until the working thigh approaches parallel while the other leg stays straight and both feet stay flat.
- Drive through the whole foot of the bent leg to push back to the center.
- Shift to the other side the same way, alternating sides without moving your feet.
Common mistakes
- Knee collapsing inward on descent
- Letting the working heel rise
- Bending the straight leg
- Stepping the feet between reps
- Folding chest toward the floor
- Bouncing out of the bottom
Form cues
- Load the bent leg
- Keep toes forward
- Keep feet flat
- Stay tall through torso
- Knee points where foot points
Compared with similar variants
| Barbell Side Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Intermediate | Advanced |
| Technique to learn | moderate | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Knee | high | high | high | moderate |
| Hip | high | moderate | low | high |
| Equipment | Barbell, Squat rack | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Lateral Lunge with Toe Touch Easier
- Bodyweight Lateral Lunge Easier
Kettlebell
- Goblet Side Squat Easier
- Kettlebell Lateral Lunge Easier
Dumbbells
- Goblet Lateral Lunge Easier
- Dumbbell Deficit Reverse Lunge Easier
Weight plates
- Bodyweight Deficit Reverse Lunge Easier
- Plate Forward Lunge Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Landmine Lateral Lunge
- Easier Barbell Reverse Lunge
- This exercise Barbell Side Squat
- Harder Barbell Deficit Reverse Lunge
- Harder Barbell Overhead Lunge
Too hard for now? Start with the Barbell Reverse Lunge.
Quick answers
What muscles does the Barbell Side Squat work?
Primary: Quads 9/10, Glutes 8/10. Also works: Hip adductors 6/10, Hamstrings 4/10, Hip abductors 3/10.
Which joints does the Barbell Side Squat load?
Knee: high, Hip: high, Lower back: moderate, Ankle: moderate. Knee — lighter options: Barbell Back Squat, Hack Squat (Machine), Low Bar Back Squat.
When should I do the Barbell Side Squat in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.
How many sets and reps of the Barbell Side Squat?
Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Barbell Side Squat?
No equipment: Lateral Lunge with Toe Touch, Bodyweight Lateral Lunge. Kettlebell: Goblet Side Squat, Kettlebell Lateral Lunge. Dumbbells: Goblet Lateral Lunge, Dumbbell Deficit Reverse Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge.
What is an easier version of the Barbell Side Squat?
Barbell Reverse Lunge (Intermediate), Landmine Lateral Lunge (Intermediate).
What is a harder version of the Barbell Side Squat?
Barbell Deficit Reverse Lunge (Advanced), Barbell Overhead Lunge (Advanced).
