Barbell Bulgarian Split Squat
QuadsCompoundLegsBarbellAdvanced
Unilateral squat with the rear foot elevated on a bench and a barbell on your back. Loads the front-leg quad and glute intensely.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Place the bar across your upper back.
- 2.Rest the top of your rear foot on a bench.
- 3.Step forward with the working leg.
- 4.Descend by bending the front knee until you break parallel.
- 5.Drive through the heel to come back up.
Common mistakes
- ●Front foot too close to the bench
- ●Leaning the torso too far forward
- ●Losing balance
- ●Pushing with the rear leg
Proper technique
The work belongs to the front leg, not the rear one. Keep your torso solid and stable. Control the descent so you don't lose balance.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Quadriceps
Secondary
- Gluteus maximus
- Hamstrings
- Adductors
- Core