QuadricepsAdvanced
Barbell Bulgarian Split Squat
A rear-foot-elevated split squat with a barbell across your upper back. Lets you load the single-leg pattern heavier than dumbbells allow, at the cost of a bigger balance demand.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Gluteus Medius
- Hamstrings
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 6–10 per leg
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.