Barbell Bulgarian Split Squat

  1. Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement).
  2. You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously.
  3. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower.
  4. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.
Mechanic
Force
Difficulty Advanced


Barbell Bulgarian Split Squat: A Comprehensive Guide

Setup

  • Start by positioning a barbell on a squat rack or in a landmine setup.
  • Step under the bar and grasp it with a palms-forward grip, just outside of your hips.
  • Lift the bar from the rack and stand with your feet hip-width apart and the barbell resting across your upper back.
  • Take a large step forward with your right foot and place your left foot behind you, keeping it on a bench or elevated surface.

How to Perform

  • Bend your right knee, lowering your torso towards the ground until your left knee almost touches it.
  • Pause, then push through your right heel to return to the starting position.
  • Repeat for the desired number of repetitions, then switch legs and repeat with your left foot forward.

Technique

  • Keep your chest lifted and your core engaged throughout the exercise.
  • Make sure your front knee stays directly above your ankle and doesn't move forward past your toes.
  • Keep your weight evenly distributed between both feet, and avoid shifting too much weight onto your back foot.
  • Inhale as you lower down and exhale as you push back up to the starting position.

Things to Avoid

  • Avoid rounding your lower back or hunching forward as you lower down.
  • Don't allow your front knee to collapse inward.
  • Avoid shifting your weight too far forward onto your front foot, as this can put unnecessary strain on your knee.
  • Don't let your back foot come off the bench or elevated surface during the exercise.