Bulgarian Split Squat (Barbell)

A single-leg squat variation with the rear foot elevated on a bench, performed with barbell loading. Excellent for developing leg strength, addressing imbalances, and improving single-leg stability.

Instructions

1. Position a bench or elevated surface behind you at approximately knee height.
2. Hold a barbell across your upper back with hands slightly wider than shoulder-width.
3. Place your rear foot on the elevated surface for balance and support.
4. Step forward with your front leg, positioning it so your front knee will track over your ankle.
5. Lower your body by bending your front knee and hip, descending until your front thigh is parallel to the ground.
6. Keep your torso upright and your front knee tracking over your toes.
7. Drive through your front heel to return to the starting position.
8. Complete all repetitions on one leg, then switch legs.

Tips

• The rear foot elevation significantly increases the demand on the front leg.
• Focus on loading the front leg while using the rear foot for balance only.
• This movement is excellent for addressing strength imbalances between legs.
• Proper single-leg stability is important for injury prevention and performance.
• Start with lighter weight to perfect the movement pattern first.