Barbell Bulgarian Split Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Bulgarian Split Squat is a unilateral lower-body exercise primarily targeting the quadriceps while also engaging the glutes, hamstrings, and calves. Performed by placing the rear foot on a bench and holding a barbell across the upper back, the exercise involves lowering the front leg into a deep lunge and then driving back up, emphasizing single-leg strength, balance, and stability. This movement allows for greater range of motion in the front leg, enhances muscle symmetry, and challenges core stability due to the load and position. Proper form ensures maximal quad activation while reducing stress on the knee and lower back.
How to Perform
Position a sturdy flat bench a few feet behind a squat rack and adjust the barbell to just below shoulder level with the desired weight loaded.
Step under the bar and place your feet about shoulder-width apart.
Rest the bar across the upper muscles of your back, avoiding pressure on the neck, and ensure it feels secure; use padding if necessary.
Reach over the bar and grasp it with a grip slightly wider than shoulder-width to maintain stability.
Brace your core, keep your chest lifted, and push through your legs to lift the bar off the rack while maintaining a straight back and forward gaze.
Step back carefully and position yourself for the split stance. Place the top of your right foot on the bench behind you, making sure it is stable.
Slowly bend your front knee to lower your body, keeping your torso upright and hips moving straight down without leaning forward.
Lower until your front thigh is roughly parallel to the floor, then press through your front heel to return to the starting position, avoiding full knee lockout.
Complete the desired number of repetitions, then switch legs and repeat the process on the other side.
Focus on controlled movements, maintaining balance, and engaging the quads, glutes, hamstrings, and calves throughout the exercise for maximum effectiveness.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin with a very light barbell to master balance, since one foot will be on the ground while the other rests on the bench.
Raising the rear foot onto a higher platform increases the difficulty of the movement.
Maintain a straight, stable back throughout the exercise by keeping your chest lifted, shoulder blades pulled back, eyes looking forward, and core engaged.
Always press through your front heel when rising; lightly curling your toes can help reinforce correct technique.
Avoid leaning forward; this usually occurs when your hips rise faster than your upper body. Move slowly and deliberately, keeping your hips moving straight down and your glutes back.
Ensure your hips drop vertically rather than shifting forward, and practice in front of a mirror to fine-tune alignment.
Your knees should track over the mid-foot, not extend past the toes.
Keep your head up and gaze forward to maintain spinal alignment and prevent rounding of the back.
Focus on controlled, deliberate repetitions to build proper form and reduce risk of injury before increasing weight.
How Not to Perform
Do not let your front knee collapse inward or drift beyond your toes.
Do not lean your torso forward; avoid letting your hips rise faster than your shoulders.
Do not round your back or slump your chest; keep your spine neutral and core engaged.
Do not lift your rear foot off the bench or let it slip; keep it stable.
Do not push through your toes instead of your heel; focus on driving through the front heel.
Do not rush the movement; avoid fast, uncontrolled reps.
Do not use excessively heavy weight before mastering balance and form.
Do not twist your torso or rotate your shoulders; keep them squared and facing forward.
Do not lock out the front knee at the top; maintain slight bend to keep tension on the quads.
Do not drop your head or look down; keep your gaze forward to protect the spine.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
