VARIATIONS
- Dumbbell Bulgarian Split SquatGlutes · Quadriceps · Dumbbell
- Bulgarian Split SquatQuadriceps
- Front Foot Elevated Split SquatQuadriceps
- Smith Machine Bulgarian Split SquatQuadriceps · Smith Machine · Bench
- Front Rack Bulgarian Split SquatQuadriceps · Glutes · Barbell · Bench
- Goblet Split SquatGlutes · Quadriceps · Dumbbell · Kettlebell
Barbell Bulgarian Split Squat
This single-leg movement isolates the quadriceps while challenging stability and correcting muscle imbalances. Using a barbell allows for heavy loading to build lower body strength.
HOW TO DO IT
- Position a barbell across your upper back and stand facing away from a bench.
- Place the top of one foot on the bench behind you.
- Lower your hips until your front thigh is parallel to the floor.
- Drive through your front heel to return to the starting position.
- Complete all repetitions on one leg before switching sides.
COMMON MISTAKES
- Leaning too far forward onto the front leg.
- Allowing the front knee to collapse inward.
- Placing the rear foot too high on the bench.
TIPS
- Keep your torso upright to emphasize the quadriceps.
- Drive through the mid-foot of the front leg.
- Ensure your front knee tracks over your toes.
SAFETY
- Maintain a tight core to protect the spine under load.
- Ensure the bar path remains vertical to avoid falling forward.
DETAILS
- Muscles
- Quadriceps
- Equipment
- BarbellBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
SIMILAR EXERCISES
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Ratings
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