Quads exercise
Barbell Bulgarian Split Squat
Bulgarian split squat with the bar on your back.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBarbell, bench, and rack
- TypeCompound
- MovementLunge
- LevelIntermediate
- Quads
- Glutes
- Barbell, bench, and rack
How to do the Barbell Bulgarian Split Squat
4 steps, in the order you do them.
- With the bar across your traps, stand with your back to a bench and rest the top of one foot on it.
- Step your other foot forward and keep your torso upright.
- Lower straight down until your front thigh is parallel to the floor.
- Push up through your front heel. Finish your reps, then switch legs.
Muscles worked
Alternatives to the Barbell Bulgarian Split Squat
They work the quads with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More quads exercises
Barbell LungeQuads · Barbell
Alternating Lunge JumpQuads · Bodyweight
Barbell Split SquatQuads · Barbell
Reverse LungeQuads · Bodyweight
Frequently asked questions
What muscles does the Barbell Bulgarian Split Squat work?
The Barbell Bulgarian Split Squat works mainly the quads. It also works the glutes and the hamstrings.