Barbell Bulgarian Split Squat
Muscle Groups: Quads, Glutes
Barbell Bulgarian Split Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Bulgarian Split Squat with proper form and technique.
- 1
Rest a loaded barbell on your upper back with an overhand grip. Extend ONE leg behind you, bending it slightly at the knee, and plant your toes on a bench. Keep THE supporting leg straight.
- 2
Push your hips down and back as you bend your knee to descend into a single-leg squat, using the leg on the bench for balance. Lower until your front thigh is parallel to the ground, and then push through your grounded foot to return to the starting position.
Tips for Success
These tips will help you perform Barbell Bulgarian Split Squat safely and effectively while maintaining proper form.
-
Make sure your front foot is placed far enough away from the bench.
-
Make sure you descend into the squat with your hips, as opposed to jutting the knee forward.
-
Do not let the knee of the grounded leg cave inward.
Secondary Muscles
While Barbell Bulgarian Split Squat primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Bulgarian Split Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Bulgarian Split Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
