Barbell Bulgarian Split Squat
Auto DetectedA unilateral lower body exercise using a barbell on the upper back with the rear foot elevated on a bench, targeting quads and glutes to build strength, hypertrophy, and balance while addressing asymmetries.
About Exercise
Equipment
Barbell, Squat Rack, Flat Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Abs, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Adductors
4/10Adductor Longus, Adductor Magnus
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius, Soleus
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Set up a barbell in a squat rack at chest height and position a sturdy bench behind you. Place the bar across your upper back, unrack it, and step forward to place one foot on the bench laces down.
- Brace your core and keep chest up.
- Inhale and lower by bending front knee and hip until front thigh is parallel to floor.
- Drive through front heel to extend knee and hip, returning to start.
- Exhale during ascent.
- Complete reps on one leg, then switch.
Coaching Tips
Form Cues
- Drive through front heel
- Keep torso upright
- Knee tracks over toes
- Hips square
- Core tight
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-0-1
Range of Motion
Lower until front thigh is parallel to floor and back knee nearly touches ground; front knee over toes.
Safety
Safety Notes
- Start with bodyweight to master balance
- Use rack safeties for heavy loads
- Avoid if acute knee pain present
- Ensure bench is stable
- Warm up hips and ankles
Spotting
Spot from behind by supporting under arms if needed; prefer rack pins for safety on heavy sets.
Common Mistakes
- Front knee caves inward
- Leaning too far forward
- Rear leg pushes excessively
- Uneven foot placement
- Arching lower back
When to Avoid
- Acute knee pain
- Hip impingement
- Severe balance issues
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for depth
Build Up First
- Master basic squat form
- Single-leg stability competency
Also known as
Bulgarian Split Squat, Barbell Split Squat, Rear Foot Elevated Barbell Squat
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Goblet Bulgarian Split Squat
Dumbbells, Kettlebell
Quads
Dumbbell Bulgarian Split Squat
Dumbbells, Flat Bench
Quads
Barbell Split Squat
Barbell, Squat Rack
Quads
Barbell Split Squat Jump
Barbell, Squat Rack
Quads
Barbell Landmine Split Squat
Barbell, Others
Quads
Barbell Split Jerk
Barbell, Squat Rack
Quads
Barbell Split Clean
Barbell
Quads
Barbell Split Snatch
Barbell
Hamstrings, Glutes
Kettlebell Bulgarian Split Squat
Kettlebell, Incline Bench
Quads
Barbell Box Squat
Barbell, Squat Rack
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
