Barbell Bulgarian Split Squat
Place a barbell across your upper back and rest the top of your rear foot on a bench behind you, with your front foot planted about two steps forward. Brace your core and lower straight down by bending your front knee until your front thigh is roughly parallel to the floor. Drive through your front heel to return to standing, keeping your torso fairly upright and the front knee tracking over your toes. Complete all reps on one leg before switching sides.
QUADRICEPS · LOWER BODY
How it is executed
- Place a barbell across your upper back and rest the top of your rear foot on a bench behind you, with your front foot planted about two steps forward.
- Brace your core and lower straight down by bending your front knee until your front thigh is roughly parallel to the floor.
- Drive through your front heel to return to standing, keeping your torso fairly upright and the front knee tracking over your toes.
- Complete all reps on one leg before switching sides.
- Muscles worked
- Quadriceps
- Primary muscle
- Quadriceps
- Equipment
- Barbell
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Glossary and calculators
Movement patternA movement pattern is the mechanical family an exercise belongs to: horizontal push, vertical push, horizontal pull, vertical pull, knee-dominant, hip-domina...HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.Client capacityHow many clients you can handle
