A single-leg squat variation performed with a barbell resting on the upper back that emphasizes the quadriceps and glutes through a controlled front-leg descent and rise.
How to do the Barbell Bulgarian Split Squat#
- Position a bench behind you and place the top of your rear foot on it while the barbell sits securely across your upper back.
- Step your front foot forward to create a staggered stance with a stable base and upright torso.
- Bend the front knee to lower your hips straight down until the front thigh is near parallel to the floor, keeping weight on the front heel.
- Pause briefly at the bottom with the rear knee close to the ground but not resting, maintaining a neutral spine.
- Press through the front heel to extend the front knee and return to the start position under control.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Calves (Gastrocnemius & Soleus), Abs (Rectus Abdominis), Lower back (Erector Spinae)
Common mistakes#
- Allowing the front knee to collapse inward.
- Leaning the torso excessively forward instead of keeping it upright.
- Placing the front foot too close or too far, which compromises balance.
- Pushing too much with the rear leg instead of driving through the front heel.
