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Barbell Bulgarian Split Squat

Advanced

Equipment

Quads

Calves

Glutes

Hamstrings

Equipment

Barbell

Exercise Type

Strength

Mechanics

Compound

Force Type

Push

The barbell Bulgarian split squat is a unilateral lower body exercise that targets the quads, glutes, and hamstrings while improving balance, core strength, and mobility. By elevating the rear foot, this movement increases the range of motion and tension on the front leg, making it a powerful tool for hypertrophy and athletic development.

Key Benefits:

Enhances single-leg strength and stability
Targets quads, glutes, and hamstrings intensely
Improves balance and core engagement
Reduces muscular imbalances between legs
Increases mobility in hips and ankles

Set a flat bench behind you and position a loaded barbell at shoulder height on a rack.
Step under the bar, rest it on your traps (not neck), and grip it with a wide grip.
Unrack the bar and take a small step forward, keeping tight and stable.
Place the top of your rear foot (right leg) on the bench behind you.
With your chest up and back straight, lower your body by bending the front leg (left knee).
Descend until your front thigh is parallel to the floor, then push through the front heel to rise.
Do not lock out the knee fully at the top—repeat for desired reps, then switch legs.

Start with light weight to master balance and form.
Maintain a straight back: eyes forward, chest up, core tight.
Avoid leaning forward—control the descent and keep hips stacked.
Push through the front heel; avoid rising onto your toes.
Use a mirror to ensure knees don’t cave in or move past the toes.
The higher the bench, the more challenging the stretch—adjust to your mobility level.

🧠 Want to elevate your lower body game? The Bulgarian split squat is a brutal yet rewarding movement that builds strength, balance, and muscle symmetry—perfect for serious lifters and athletes alike. 🦵🔥

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