Barbell Bulgarian Split Squat
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Lower back
- Equipment
- Barbell
- Movement pattern
- Single Leg
Steps
- 1 Stand facing away from a bench with a barbell resting across your upper back, holding it with an overhand grip slightly wider than your shoulders.
- 2 Place the top of one foot on the bench behind you, keeping your front foot flat on the floor.
- 3 Lower your body by bending your front knee and hip, allowing your back knee to drop towards the floor.
- 4 Drive through your front heel to extend your knee and hip, returning to the starting position.
- 5 Complete all repetitions on one side, then switch legs and repeat the movement.
