Barbell Bulgarian Split Squat: How-to, Tips & More
The Barbell Bulgarian Split Squat is a advanced compound exercise for your quads. You do it with barbell, rack and bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the quads, it also works your glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
How to do the Barbell Bulgarian Split Squat
- Set the bar on your upper back and rest your back foot on a bench.
- Step the front foot far enough forward that your knee stays over your foot.
- Lower until your back knee is close to the floor.
- Drive up through the front foot, then switch legs after the set.
Barbell Bulgarian Split Squat tips
- Balance is hard with a bar. Learn it with dumbbells first.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell, Rack, Bench
Type
Compound
Barbell Bulgarian Split Squat alternatives
Bulgarian Split Squat
Quads
Dumbbell Bulgarian Split Squat
Quads
Smith Machine Bulgarian Split Squat
Quads
Bodyweight Bulgarian Split Squat
Quads
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Barbell Bulgarian Split Squat work?
The Barbell Bulgarian Split Squat mainly works your quads, with help from your glutes.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Bulgarian Split Squat good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Bulgarian Split Squat?
You need barbell, rack and bench.
Add Barbell Bulgarian Split Squat to your program
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