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Home » Exercise Guides

Master the Barbell Bulgarian Split Squat for Stronger Legs!

Barbell Bulgarian split squat is a compound exercise which builds muscle and strength in the quadriceps

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:20 AM EDT

Ask Question?

The barbell Bulgarian split squat is a compound exercise which builds muscle and strength in the quadriceps and glutes primarily. But the hamstrings, calves, and core also get worked as secondary muscles in the movement. Now, this is not necessarily a beginner’s exercise because it does require a lot of balance to do properly and effectively.

But, practicing with just bodyweight resistance or light dumbbells is a great way to develop balance. This exercise is a phenomenal movement for overall leg development and will target your leg muscles with a different stimulus conducive to muscle hypertrophy.

So, always try to include it in your leg workout routines for optimal results.

Barbell Bulgarian Split Squat Details
Basic Information
Body Part
Legs
Primary Muscles
Adductors, Calves, Gluteus Maximus, Hamstrings, Quadriceps
Secondary Muscles
Core, Glutes, Hip Flexors
Equipment
Barbell, Weight Plates, Squat Rack, Exercise Mat
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Lunge
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-20
Power3-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Gorilla Squat: Master This Full-Body Exercise for Stronger Legs
  • Strengthen Your Glutes: Master the London Bridge Exercise
  • Dragon Squat: Ultimate Full-Body Strength & Flexibility Move
  • Learn How to Do The Barbell Jump Squat

Exercise Instructions

  1. Place and hold a fixed barbell on your back as if you were doing a back squat.
  2. Then, place the top of your left foot on the bench and position your right foot about three to four feet in front of you.
  3. Now, squat down and keep your torso straight until your legs are at a 90-degree angle. Inhale during this portion of the exercise.
  4. Push up through the heel of your right foot but don’t lock out your knees at the top. Exhale during this portion of the exercise.
  5. Complete the desired number of reps.
  6. Repeat exercise with your right foot on the bench and left leg in front of you on the floor.

Variations & Tips:

  • You can use dumbbells as an alternative.
  • Do this exercise with just your bodyweight if you’re a beginner before advancing to weighted split squats.
  • Keep your torso in a neutral position. Do not lean too forward or backward to keep the weight balanced through your heels.
  • The barbell Bulgarian split squat works all of the leg muscles and core effectively.

Watch: How to do the barbell Bulgarian split squat

Interested in measuring your progress? Check out our strength standards for Bulgarian Split Squat, Squat, Split Squat.

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Categories: Exercise Guides Legs and Glutes
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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