For its sheer versatility, the Split Squat makes a regular appearance in our training programs.

For our safety, there’s a standard variety of standing positions (stances) we’re well advised to adopt before we begin to exercise, particularly when weight training, as it’s important to be mindful of the load being placed on your joints. The Split Squat is a stance that automatically engages the primary core stabilizers, those covered in our article Getting to the core of it.

The Split Squat with Side Row is another of our signature compound exercises and in just a few reps, you’ll know why. There aren’t many areas of the body that don’t get a workout from this exercise!

The Split Squat with Side Row

Target Muscles:

  • Deltoids (shoulders)
  • Psoas (hip flexors)
  • Quadriceps (front of thigh)
  • Hamstrings (back of thigh)
  • Lats (mid back)
  • Calf muscles (lower legs)

The Movement Principles:


Starting Positions:

The wide stance, on the left, provides a much more stable foundation for this exercise. Whereas, the narrow stance on the right is a lot more challenging!










Step 1: Choose your stance-level from the 2 options pictured above (seriously, I’d start with the one on the right. It’s hard enough!) and raise your chosen weight overhead - again, I’d start with a low weight, if I were you!




Step 2: Initially, your stance should be long enough, that when you squat, both knees form a 90-degree angle. *Keep the knee floating above the ground.




Step 3: Maintaining the 90-degree angle at your knees (*knee still hovering), draw a circle, using your full range of motion.




Step 4: Return to your starting position and reach, victoriously, as high as you can!






Split Squat with Side Row - in action:

To Your Health and Happiness                                                                                                                                                                             The OKOactive Team