Bulgarian Split Squat (Barbell)
Trains the quadriceps, with help from the glutes, calves and hamstrings. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Bulgarian Split Squat (Barbell)
- 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.
- Place one foot behind you on the bench, ensuring the top of your foot is resting on the bench.
- 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.
- 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 cues
Getting it right
- 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.
Muscles worked
What Bulgarian Split Squat (Barbell) trains
In the programs
None of our programs use the Bulgarian Split Squat (Barbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 30 on the Quadriceps page.
Substitutes
Swap Bulgarian Split Squat (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bulgarian Split Squat (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.