Smart Workout Diary

Barbell Lateral Squat

The barbell lateral squat is a side-to-side squat variation performed with a barbell across the upper back. It primarily trains the quadriceps while also working the glutes and adductors as you shift into one hip and bend one knee. It supports lower-body strength, control, and mobility in a wide stance.

Demonstration

Demonstration: Barbell Lateral Squat

Instructions

  1. Set a barbell securely across your upper back, step away from the rack, and hold it with your hands just outside shoulder width.
  2. Stand tall with your feet wider than hip width, toes angled slightly outward, chest lifted, and trunk braced.
  3. Shift your hips toward one side and bend that knee while keeping the other leg extended and its foot grounded; lower under control.
  4. Drive through the foot of the bent leg to return to the starting position, then repeat on the other side as intended before carefully reracking the bar.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hip Adductors, Hamstrings
Type
Strength
Mechanics
Compound
Movement Patterns
Lunge
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Use a load that lets you keep the bar stable and your torso controlled throughout the movement.
  2. Keep the bending knee tracking in the same direction as its toes rather than letting it collapse inward.
  3. Maintain contact through the whole foot of the working leg and avoid shifting onto the toes.
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