How to Do Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat is a quads exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Bulgarian Split Squat

  1. 01Position a barbell across the upper traps and place the laces of the rear foot on a bench behind you.
  2. 02Hop the front foot forward until the shin is vertical when the hips are lowered.
  3. 03Inhale and descend by bending the front knee until the back knee nearly touches the floor.
  4. 04Maintain a slight forward lean in the torso to keep the center of gravity over the mid-foot of the working leg.
  5. 05Exhale and drive through the front heel to return to the top of the movement.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Bulgarian Split Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Drive the front big toe into the ground to prevent the front knee from tracking too far inward during the descent.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Bulgarian Split Squat questions

What muscles does Barbell Bulgarian Split Squat work?

Barbell Bulgarian Split Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Barbell Bulgarian Split Squat correctly?

Position a barbell across the upper traps and place the laces of the rear foot on a bench behind you. Hop the front foot forward until the shin is vertical when the hips are lowered. Inhale and descend by bending the front knee until the back knee nearly touches the floor. Maintain a slight forward lean in the torso to keep the center of gravity over the mid-foot of the working leg. Exhale and drive through the front heel to return to the top of the movement.

What is the A90 coach tip for Barbell Bulgarian Split Squat?

Drive the front big toe into the ground to prevent the front knee from tracking too far inward during the descent.

Is Barbell Bulgarian Split Squat suitable for beginners?

Barbell Bulgarian Split Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Bulgarian Split Squat?

Barbell Bulgarian Split Squat uses barbell.

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