Barbell Bulgarian split squat
- Advanced
- Barbell
- Unilateral
Balance first: drop straight, drive through the front leg
Muscles worked
- Primary:
- Quads
- Secondary:
- Glutes
How to do it
- With the bar on your upper back, rest the top of your back foot on a bench.
- Lower straight down until your front thigh is parallel to the floor.
- Drive up through the front leg.
Common mistakes
- Placing the front foot too close to the bench.
- Losing balance by using too much load.
Tips
- Lets you load more than dumbbells, but balance rules: master the dumbbell version first.
- Do it next to a rack so you can rack the bar safely.