Barbell Bulgarian split squat

Quads

• Target muscles: legs, glutes, hamstrings, calves
• Equipment: barbell
• Level: advanced

How to do it

1. Rest the bar on your upper back and stand with your back to a bench, one step away from it.
2. Place one foot behind you with the top of your foot on the bench, keeping your weight on your front leg.
3. Keep your torso upright, brace your core, and lower down by bending your front knee.
4. Descend until your front thigh is parallel to the floor and your back knee nearly touches the ground.
5. Push through your front foot and return to the starting position.
6. Repeat for the desired number of reps, then switch legs.

Swap it for

• Sissy Squat
• Weighted Sissy Squat (Holding Support)
• barbell overhead squat
• Barbell box squat
• Kneeling barbell squat
• stepdown squat

Easier

• Barbell box front squat
• Barbell box squat
• barbell landmine squat
• Kneeling barbell squat