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Barbell Bulgarian Split Squat

A Bulgarian split squat with a barbell on your upper back. One of the hardest single-leg exercises there is.

advancedbarbellflat benchsquat rackplates

Barbell Bulgarian Split Squat, start position
START
Barbell Bulgarian Split Squat, end position
END
BEFORE YOU START2
  1. Place a bench behind you, about one long step away.
  2. Unrack a light bar onto your upper back, as for a squat.
HOW TO DO IT

Get into position

  1. Stand with your back to the bench and rest the top of your left foot on it.
  2. Hop your right foot forward until your right shin will be upright at the bottom.
  3. Hold the bar steady on your upper back with both hands.
  4. Tighten your stomach.

Check: The bar is steady on your upper back, your back foot is on the bench, and you are balanced.

Lower

  1. Bend your front knee and lower straight down, keeping your trunk upright.
  2. Stop when your front thigh is about level with the floor.

Check: Your front thigh is level with the floor, your front shin is upright, and your back knee is just above the floor. The bar has stayed level.

Stand up

  1. Push through your front heel to stand back up.

Check: You are standing tall on your front leg with the bar level.

That is one rep. Do all the reps on one leg, then switch legs before racking the bar.

Breathe in and brace before you go down; lower for 2 to 3 seconds; breathe out as you stand up in about 1 second.

MUSCLES WORKED
Barbell Bulgarian Split Squat: muscles worked, front view
Barbell Bulgarian Split Squat: muscles worked, back view

quadsglutescorecalves

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES4
  • Front knee caving in. Fix: Keep it pointing over your toes.
  • Leaning forward or rounding the back. Fix: Keep your chest up and your trunk upright.
  • Front heel lifting. Fix: Take a longer step so your shin stays upright.
  • Bar tilting as you wobble. Fix: Use a lighter bar until you are steady.
SAFETY2
  • Master the bodyweight version first.
  • Use dumbbells held at your sides if balancing a bar feels unsafe.
EQUIPMENT SETTINGS
  • squat rack To unrack the bar.
  • plates Same weight on both sides, clipped on.
RELATED EXERCISES

easier: bodyweight bulgarian split squat

variants: lunge, squat

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