Intermediate
Barbell Bulgarian Split Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Barbell Bulgarian Split Squat is a single-leg exercise that strengthens the muscle of your leg, including hamstrings, glutes, quads, and calves. This exercise also engages the core and improves balance and stability.
Exercise Instructions
-
Step 1
Get into a lunge in front of a bench. Hold a dumbbell in each hand and place the top of your left leg on the bench behind you. -
Step 2
Lower your body until your back knee almost touches the floor, and your front thigh is parallel to the floor.
Muscle Groups
Barbell Bulgarian Split Squat targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Be sure to place your front foot far enough away from the bench.
- Make sure you drop into a hip squat instead of pushing your knee forward.
- Do not allow the knee of the grounded leg to drop in.
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