Step by step instructions, muscle activation and variants for the Barbell Zercher Bulgarian Split Squat.
A highly demanding unilateral squat where a barbell is cradled in the crooks of the elbows (Zercher position) while performing a Bulgarian split squat, combining anterior load with significant demands on leg strength, core stability, and upper-body tension.
The Barbell Zercher 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.
