Barbell bulgarian split squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Stand with your back turned to a bench, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
2. Place one foot behind you on the bench, ensuring the top of your foot is resting on the bench.
3. Keep your chest up, and maintain a neutral spine. Begin the squat by bending your front knee and lowering your body until your back knee nearly touches the floor.
4. Push through the heel of your front foot to return to the starting position, extending your hip and knee fully. Repeat for the desired number of repetitions, then switch legs.

Form tips

• Ensure your front knee tracks over your toes to prevent knee injuries and ensure proper form.
• Lower your body slowly and with control to maximize muscle engagement and prevent injury.
• Breathe steadily, exhaling as you push up and inhaling as you lower down.