Barbell Bulgarian Split Squat

The barbell Bulgarian split squat is a challenging single-leg strength exercise for the lower body with an emphasis on the quads and hamstrings. The exercise also improves balance and stability.


  1. step-one
    Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you.
  2. step-two
    Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

Trainer’s Tips

  • Make sure your front foot is placed far enough away from the bench.
  • Make sure you descend into the squat with your hips, as opposed to jutting the knee forward.
  • Do not let the knee of the grounded leg cave inward.