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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Lower back Biceps
- Equipment
- Barbell
Barbell Bulgarian Split Squat
4 steps Updated 29/08/2026
Barbell Bulgarian Split Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Barbell.
Step by step
How to perform it
- Stand with your back turned to a bench, holding a barbell across your upper back. Grip the bar with your hands slightly wider than shoulder-width apart.
- Place one foot behind you on the bench, ensuring the top of your foot is resting on the bench.
- Keep your chest up, and maintain a neutral spine. Begin the squat by bending your front knee and lowering your body until your back knee nearly touches the floor.
- Push through the heel of your front foot to return to the starting position, extending your hip and knee fully. Repeat for the desired number of repetitions, then switch legs.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Barbell Bulgarian Split Squat
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