Barbell Bulgarian Split Squat
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.
INTERMEDIATE
Barbell Front Split Squat
Barbell Front Split Squat is a popular lower body exercise used by strength, power, and fitness athletes to increase strength, muscle mass, and injury resilience. Holding the bar on the front of the body activates muscles in your core and quads without requiring more weight.
Demonstration Video
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Target Muscles
Instructions
- Place the barbell across the top of your chest. Use an overhand grip to firmly grip the bar with your fingers. Keep your triceps parallel to the floor to support the weight of the bar.
- Place your feet in a checkered pattern about two feet apart.
- Exhale and lower your hips to the floor until your back knee is an inch off the floor. Pause and return to the starting position.
Tips
- Make sure that your heels remain pressed to the floor throughout the exercise.
- Make sure you keep most of your weight on your front foot.
- Don't let your elbows drop.
Alternative Exercises
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