Bulgarian split squat with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 38

Average per rep (lbs)*: 85

Description: Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of a bench. Place the top of one foot on the bench behind you so that only one of your feet is making contact with the floor. Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat for the desired number of repetitions. Repeat the repetitions with your opposite leg.

Exercise ID: 00038

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Posterior Tilt for Depth: Ensure your pelvis is in a posterior tilt to help target the glutes more effectively and to achieve greater depth in the squat.
Position your Rear Leg Correctly: Place your rear leg on the bench or platform such that it's high enough to allow a deep squat, but not so high that it causes discomfort or balance issues.
Front Foot Placement: Adjust the placement of your front foot to a position where, at the bottom of the movement, your knee is at approximately a 90-degree angle to avoid undue stress on your knee joint.
Use Padding: Adding a pad where the bar contacts your shoulders can increase comfort, especially when lifting heavier weights.
Maintain an Upright Torso: Keep your upper body upright to better engage your quads. Leaning forward shifts the focus more towards the glutes and hamstrings.
Balance and Stability: Focus on maintaining balance and stability throughout the exercise. Engage your core muscles to help support your spine and improve stability.
Controlled Movement: Perform each rep in a controlled manner. Avoid dropping quickly into the bottom position or bouncing at the bottom.
Gradual Progression: Start with lighter weights to master the form and gradually increase the weight as you become more comfortable with the movement. This approach helps prevent injury and ensures proper technique.
Footwear: Wear shoes with a flat, stable base to provide better support and balance during the exercise.
Breathing Technique: Inhale as you lower your body and exhale as you push back up to the starting position. Proper breathing can help you maintain rhythm and stability.

Exercise overview

Exercise tips and tricks

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