Barbell Bulgarian Split Squat
Barbell Bulgarian Split Squat
The Barbell Bulgarian Split Squat is a challenging and effective lower body exercise that targets the quads, glutes, and hamstrings, while also improving balance and stability. This unilateral exercise is great for identifying and correcting strength imbalances between legs.
How to do Barbell Bulgarian Split Squat
- Setup: Place a barbell on your back, as you would for a traditional squat. Stand about two feet in front of a bench or stable surface.
- Positioning: Lift one foot and rest it on the bench behind you. This is your starting position.
- Perform the Squat: Bend your front knee to lower your body towards the ground. Your front thigh should be parallel to the floor, and your knee should be aligned with your foot.
- Drive Up: Push through your front heel to return to the starting position.
- Repeat and Switch: Complete your set on one leg, then switch to the other leg.
Form Tips
- Front Foot Placement: Ensure your front foot is far enough from the bench so that your knee doesn't go over your toes while squatting.
- Maintain a Straight Torso: Keep your upper body upright and your core engaged throughout the movement.
- Controlled Movements: Lower and raise your body in a controlled manner to maintain balance and stability.
- Even Weight Distribution: While your front leg should be doing most of the work, avoid leaning too far forward.
Primary Muscles Targeted
- Quadriceps: The primary muscle group worked in the front leg.
- Glutes: Heavily engaged, especially when pushing up to the starting position.
- Hamstrings: Work in tandem with the glutes to lift your body.
Secondary Muscles Targeted
- Core Muscles: Engaged throughout the exercise to maintain balance and posture.
- Lower Back (Erector Spinae): Stabilizes the spine during the movement.
- Calf Muscles: Involved in stabilizing your body, especially in the front leg.
