Barbell Bulgarian Split Squat

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Rectus Femoris
• Adductor Magnus
• Biceps Femoris
• Soleus

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Barbell
• Flat Bench

Technique

1. Set a barbell on your upper back and stand facing away from a bench; rest the top of one foot on it.
2. Step the front foot far enough forward that the shin stays near vertical when you lower.
3. Lower the back knee toward the floor, then press through the front foot to stand.
4. Finish the reps and switch legs; rack the bar before stepping away.

Cues

• Keep the chest up and the weight on the front heel.
• Use a lighter load than for a squat and set the rack safety arms so you can bail out.

Common mistakes

• Standing too close to the bench.
• Leaning forward and rounding the back.
• Loading so heavy that balance is lost, with no safeties set.

Alternatives

• Bulgarian Split Squat
• Barbell Split Squat