Barbell Bulgarian Split Squat

How To Do A Barbell Bulgarian Split Squat Correctly

The Barbell Bulgarian Split Squat is a fantastic unilateral exercise for the legs.

Not only does it target the quadriceps, hamstrings, and glutes, it also requires a lot of core strength to balance the movement.

To get started:

1. Place a bench or stable step 2-3 feet behind you.
2. Then position a barbell across your upper back, with your shoulder blades back, and grip it with an overhand grip.
3. With your core contracted, focus on pressing one of your feet through the floor as you raise and place the opposite foot behind you, resting it on top of the bench.
4. Your front knee should be slightly bent.
5. Keeping your core contracted, slowly lower your body towards the floor by bending your front knee to about 90 degrees, or until your front thigh is parallel to the floor.
6. Make sure your knee and your heel are in alignment.
7. Your knees should not be tracking over your toe.
8. If it is move your front foot forward.
9. Pause for a slight moment at the bottom, then ensuring you maintain an upright torso with the natural arch in your lower back, press your front foot through the floor to push your body back to the starting position.
10. Finish all the reps with one leg, then switch legs and repeat.

Primary Muscles Worked

Other Bulgarian Split Squat Variations

• Dumbbell Bulgarian Split Squat
• Bodyweight Bulgarian Split Squat
• Fixed Straight Bar Bulgarian Split Squat
• Single Dumbbell Bulgarian Split Squat