Quadriceps
Barbell Side Split Squat
A split squat with a barbell on your back that trains the quads and glutes in a side-to-side stance.
Energy burned
≈ 38 kcalFor 3 × 8–12, rest 90s · ≈ 6.6 kcal/min
Estimate range 29–48 kcal (±25 %)
Muscle mass worked26 %
Effort during a set12.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Rest a barbell on your upper back and step into a wide split stance.
- 2Keep your feet pointing forward.
How to perform
- 1Bend your front knee and lower your hips straight down.
- 2Keep your torso upright and your back knee near the floor.
- 3Press through your front foot to rise.
- 4Repeat, then switch legs.
