Exercise library · Legs
Barbell Bulgarian Split Squat.
Rear-foot-elevated split squat with the bar on the back, letting you load the single-leg squat heavier.
Also known as: Barbell Rear Foot Elevated Split Squat, BB Bulgarian Split Squat
AdvancedBarbell · Bench
The numbers
Sets
3–4
Reps
8–12
Rest
60–120 s
The play-by-play
How to do it.
- Step 01
Set a barbell on the upper back and stand in front of a bench
- Step 02
Place the top of the rear foot on the bench behind you
- Step 03
Lower straight down until the front thigh is near parallel
- Step 04
Keep the torso upright and the front knee tracking over the toes
- Step 05
Drive through the front foot to stand, then switch legs
What separates good from great
Pro cues.
Find a stance long enough that the front heel stays down
Start lighter than your dumbbell version until balance is solid
Log the bar weight, done on each leg
Common questions
Questions, answered.
- What is the Barbell Bulgarian Split Squat?
- Rear-foot-elevated split squat with the bar on the back, letting you load the single-leg squat heavier.
- What muscles does the Barbell Bulgarian Split Squat work?
- The Barbell Bulgarian Split Squat primarily works your quadriceps and glutes. It also recruits your hamstrings and adductors as secondary movers.
- What equipment do I need for the Barbell Bulgarian Split Squat?
- You need a barbell and a bench to perform the Barbell Bulgarian Split Squat.
- How many sets and reps should I do for the Barbell Bulgarian Split Squat?
- A typical prescription for the Barbell Bulgarian Split Squat is 3–4 sets of 8–12 reps. Rest about 60–120 seconds between sets.
- Is the Barbell Bulgarian Split Squat good for beginners?
- The Barbell Bulgarian Split Squat is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.
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