The barbell Bulgarian split squat is an advanced unilateral leg exercise that targets the quadriceps, glutes, and hamstrings while challenging balance and stability. This movement effectively develops single-leg strength and helps correct muscular imbalances.
Step by step guide:
- Place a barbell across your upper back, holding it as you would for a back squat.
- Stand about 2-3 feet in front of a bench or platform.
- Extend one leg behind you and place the top of your foot on the bench.
- Keep your front foot flat and pointing forward.
- Lower your body by bending your front knee, keeping your torso upright.
- Descend until your back knee nearly touches the ground.
- Push through your front heel to return to the starting position.
- Complete all reps on one leg before switching sides.
- Perform 8-12 repetitions per leg for 3 sets.
Tips
Keep your front knee aligned with your toes. Maintain an upright torso throughout the movement. Focus on control and balance rather than speed. Keep your core engaged to maintain stability. Choose a lighter weight until you master the form.
Benefits
This exercise develops unilateral leg strength, improves balance and stability, corrects muscular imbalances, enhances core strength, and increases hip mobility. It’s particularly effective for athletes and can help prevent knee injuries by strengthening supporting muscles.
Prevention
Don’t let your front knee extend past your toes. Ensure proper distance from the bench to prevent strain. If you experience knee pain, check your form or reduce the weight. Those new to the exercise should master the bodyweight version first.
