Barbell Bulgarian Split Squat

The barbell Bulgarian split squat is a challenging single-leg strength exercise for the lower body with an emphasis on the quads and hamstrings. The exercise also improves balance and stability.

Step by step instructions

Step Image

Exercise Steps 1


Rest a loaded barbell on your upper back with an overhand grip. Extend ONE leg behind you, bending it slightly at the knee, and plant your toes on a bench. Keep THE supporting leg straight.

Step Image

Exercise Steps 2


Push your hips down and back as you bend your knee to descend into a single-leg squat, using the leg on the bench for balance. Lower until your front thigh is parallel to the ground, and then push through your grounded foot to return to the starting position.

Mistakes and Tips

  1. Make sure your front foot is placed far enough away from the bench.
  2. Make sure you descend into the squat with your hips, as opposed to jutting the knee forward.
  3. Do not let the knee of the grounded leg cave inward.

Advanced Variations