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.