Bulgarian Split Squat (Barbell): how to do it and muscles worked
The bulgarian split squat (barbell) mainly works your quadriceps and glutes. You need a barbell.
Muscles worked
Main
How to do the bulgarian split squat (barbell)
- 1
Rest a barbell on your upper back and place your back foot on a bench behind you. Take a long step forward with your front foot flat.
- 2
Lower your back knee toward the floor by bending your front knee until your front thigh is parallel. Press through your front heel to stand.
- 3
Lower over 2 seconds, breathing in on the way down and out as you rise. Keep your torso upright and the bar steady.
Form tip: Use a lighter weight than a normal squat and set safety bars; do not let your front knee cave in.
Common questions
- Which muscles does the bulgarian split squat (barbell) work?
- The bulgarian split squat (barbell) mainly works your quadriceps and glutes.
- What equipment do I need for the bulgarian split squat (barbell)?
- You need a barbell.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the bulgarian split squat (barbell) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More quadriceps exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.