Step by step instructions, muscle activation and variants for the Barbell Bulgarian Split Squat.
The barbell single leg split squat is a demanding unilateral lower-body exercise where the rear foot is elevated on a bench while the front leg does the work. It builds quadriceps and glute strength while challenging balance and hip stability.
Common mistakes content is coming soon.
The Barbell Bulgarian Split Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.