Barbell Bulgarian Split Squat

A single-leg squat with the rear foot raised on a bench and a barbell held across the upper back. The heavy, unilateral load works the quadriceps and glutes of the front leg and challenges balance and hip mobility.

How to do it

1. Set a barbell across the upper back and stand about two feet in front of a flat bench, facing away from it.
2. Place the top of one foot on the bench behind you, with the front foot far enough forward to keep the shin close to vertical when you lower.
3. Brace the trunk and lower the back knee toward the floor by bending the front hip and knee.
4. Descend until the front thigh is about parallel to the floor, keeping the chest up.
5. Drive through the middle of the front foot to return to the start.
6. Complete the repetitions on one leg, then switch.

Tips

• Keep most of the weight on the front leg; the back foot is only there for balance.
• Keep the front knee tracking over the toes and the torso upright.
• Use a lighter load than in a regular back squat, and set up the bar and a safe way to drop it before you step into position.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Adductors, Erector spinae, Glutes (medius), Hamstrings