Bulgarian Split Squat (Barbell)

How to do it

1. Take a barbell from a rack onto your upper traps and walk to a flat bench.
2. Stand about two steps in front of the bench and place the top of one foot on it behind you.
3. Lower straight down until the front thigh is parallel to the floor.
4. Drive through the front heel to stand back up, keeping the bar level.
5. Finish all reps on one leg, then switch.

Tips

• Set up next to the rack and bench so you walk as little as possible under the bar.
• Keep the torso tall so the bar stays over the front foot.

Common mistakes

• Letting the bar tilt toward the working side.
• Losing balance because the feet are in one line.
• Cutting depth short.

Muscles worked by the Bulgarian Split Squat (Barbell)

• Gluteus maximus Primary26%
• Quads (vastus lateralis) Primary15%
• Quads (vastus medialis) Primary13%
• Adductors Secondary9%
• Gluteus medius Secondary9%
• Quads (rectus femoris) Secondary8%
• Hamstrings (biceps femoris) Minor5%
• Hamstrings (semitendinosus/-membranosus) Minor4%
• Obliques Stabilizer4%
• Calves (soleus) Stabilizer3%
• Upper abs Stabilizer2%
• Spinal erectors (lower back) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rear foot on a bench makes a longer stride and puts more of the load on the front leg, mostly its glute. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.

Bulgarian Split Squat (Barbell) alternatives

Same equipment

• Barbell LungeBarbell

Different equipment

• Bulgarian Split SquatDumbbell
• Smith Machine Bulgarian Split SquatSmith machine

Easier

• Barbell Reverse LungeBarbell
• Deficit Reverse LungeDumbbell

No equipment

• Cossack SquatBodyweight

Make it easier

• Bulgarian Split SquatDumbbell
• Smith Machine Bulgarian Split SquatSmith machine
• Barbell Reverse LungeBarbell
• Deficit Reverse LungeDumbbell

Similar exercises

• Dumbbell Reverse LungeDumbbell
• Front Foot Elevated Split SquatDumbbell
• Landmine Reverse LungeLandmine

Frequently asked questions

What muscles does the Bulgarian Split Squat (Barbell) work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius and quads (rectus femoris) assist.

Is the Bulgarian Split Squat (Barbell) good for beginners?

The Bulgarian Split Squat (Barbell) is rated advanced. If you are new, learn the Bulgarian Split Squat first and build up from there.

What is a good alternative to the Bulgarian Split Squat (Barbell)?

For example the Bulgarian Split Squat, Smith Machine Bulgarian Split Squat and Barbell Reverse Lunge. They train mostly the same muscles, some with different equipment.

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