Barbell Bulgarian split squat: how to do it and what it works

Unilateral knee-dominant pattern with a barbell and the rear foot raised.

Image: start and end of the movement.

How to do it

Single-leg squat with the rear foot raised and a barbell to load the quads and glute.

Form. Keep your torso firm, descend vertically and push the floor away with the front leg.

Common mistake. Chasing too much load before controlling balance, letting the knee collapse, or pushing off with the back leg.

Quadriceps, Gluteus maximus · Barbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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