Introduction
The Barbell Bulgarian Split Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, and glutes. It offers an efficient way to build strength and muscle in these areas while improving balance and stability. This exercise is particularly effective for those seeking to enhance their lower body power and athletic performance, as well as reducing the risk of knee injuries due to its focus on proper form and alignment.
Muscles Worked
- Primary: Quadriceps, Gluteus (Glutes), and Vastus Medialis Oblique (VMO)
- Secondary: Hamstrings, Adductors, Calves, Abductors, and Core
How to Do It (Step-by-Step)
- Stand facing away from a bench or elevated surface with your back foot resting on it and the front foot about 2-3 feet in front of the bench, knees slightly bent. Hold a barbell across your upper back (back rack position).
- Lower your body by bending the front knee and descending straight down while keeping the back heel flat on the floor and the front knee directly above the ankle.
- Ensure that your front shin is vertical, maintain an upright torso, and brace your core to prevent excessive spinal movement. Keep the weight balanced over the front foot.
Tip: To increase the effectiveness of this exercise, use a slower eccentric (lowering) phase, focusing on controlling the descent for 3-4 seconds before pushing back up.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
Utilize Auto Progression for smooth advancement in your workout plan.
Keep track of your rest intervals with the handy Rest Timer.
Form Tips
- Maintain an upright torso with a slight forward lean, keeping your back straight and core engaged.
- Keep your front foot flat on the floor and your heel on the ball of the back foot, ensuring that the front knee tracks over the toe throughout the movement.
- Lower your body until your rear knee nearly touches the floor without letting it touch, then push back up to the starting position by driving through the heel of the front foot.
When to Use It
- Building lower body strength and stability in a split squat routine
- Improving unilateral leg power during Olympic lifting accessory work
- Enhancing functional fitness for everyday activities and sports performance
Workout History helps you track and analyze your barbell Bulgarian split squat progress.
It primarily targets the quadriceps, glutes, and hamstrings.
Because the exercise originated in Bulgaria and uses one foot on a raised surface.
A barbell, dumbbells, or a weighted vest, and a flat bench or step to place one foot on.
3-4 sets of 8-12 reps per leg is a common approach, adjust based on your fitness level.
A Bulgarian split squat involves one foot being elevated on a bench or step while performing the exercise.
