Barbell Bulgarian Split Squat
Execution Guide
- Stand about 2 feet in front of a bench with a barbell on your back.
- Place one foot behind you on the bench.
- Lower your back knee toward the floor by bending your front leg.
- Descend until your front thigh is parallel to the floor.
- Drive through the front foot to return to standing.
Range of Motion
Standing to front thigh parallel with the floor.
Common Mistakes to Avoid
- ×Front knee tracking too far forward
- ×Leaning the torso excessively forward
- ×Not placing the rear foot far enough back
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Develop single-leg strength and address muscle imbalances
Difficulty
Intermediate
Burn (10m)
40-60
Equipment
BarbellBench
Anatomy
Primary
QuadricepsGlutes
Secondary
HamstringsCoreHip Stabilizers