Exercise details
- Target muscles: Gluteus Maximus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
- Synergists: Adductor Magnus, Soleus
- Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius
- Mechanics: Compound
- Force: Push
Starting position
- Place a barbell on the back of your shoulders and grasp it firmly at both sides.
- Stand with your back facing the side of a bench.
- Place the top of one foot on the bench behind you so that only one of your feet is making contact with the floor.
Execution
- Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor.
- Exhale as you push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
- Repeat the repetitions with your opposite leg.
Comments and tips
- Keep your foot flat, head up, and torso upright.
- Keep your front knee and foot in line and pointing forward.
- When you squat, your front knee should not pass your toes.
- The wider you split your legs, the more you will emphasize your gluteus maximus.
- The barbell Bulgarian split squat can be dangerous. Master balance with the dumbbell Bulgarian split squat before graduating to the barbell Bulgarian split squat. And please start light when you use a barbell.
- The barbell Bulgarian split squat is great for improving your squat, lunge, and balance, and for developing unilateral lower-body functional strength.
- Start with your weak leg, and do not perform more repetitions with your strong leg. This will promote equal contralateral strength (equal strength in both legs).
- Also known as the barbell single-leg split squat.
