Barbell Bulgarian Split Squat
Learn how to do Barbell Bulgarian Split Squat with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Barbell Bulgarian Split Squat is a Olympic Barbell exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings, Glutes. It has a MET value of 6, meaning a 70kg person burns approximately 210 calories in a 30-minute session..
How to Do Barbell Bulgarian Split Squat
A unilateral lower-body exercise where the rear foot is elevated on a bench while holding a barbell on the upper back, targeting quads, glutes, and stability.
💡 Instructions:
Stand in front of a bench with a barbell resting across your upper back.
Place the top of one foot on the bench behind you.
Keep your chest upright and core engaged.
Lower your body by bending the front knee until the back knee approaches the floor.
Push through the front heel to return to standing.
Complete all reps on one leg, then switch sides.
⚠️ Common mistakes:
Letting the front knee cave inward.
Leaning excessively forward.
Allowing the back leg to take too much load.
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Start Free TrialMuscles Worked by Barbell Bulgarian Split Squat
Equipment
- Olympic Barbell
Calories Burned Doing Barbell Bulgarian Split Squat
Calorie Calculator
MET 6Calories = MET × weight (kg) × time (hours)
Quick Facts: Barbell Bulgarian Split Squat
- Type
- Olympic Barbell exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Hamstrings, Glutes
- MET value
- 6
- Calories (30 min, 70kg)
- ≈ 210 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Barbell Bulgarian Split Squat
What muscles does Barbell Bulgarian Split Squat work?
Barbell Bulgarian Split Squat primarily targets the Quadriceps, with secondary engagement of the Hamstrings, Glutes.
How do you do Barbell Bulgarian Split Squat correctly?
A unilateral lower-body exercise where the rear foot is elevated on a bench while holding a barbell on the upper back, targeting quads, glutes, and...
Is Barbell Bulgarian Split Squat good for beginners?
Barbell Bulgarian Split Squat has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Barbell Bulgarian Split Squat?
Barbell Bulgarian Split Squat requires: Olympic Barbell.
What are the benefits of Barbell Bulgarian Split Squat?
Barbell Bulgarian Split Squat strengthens the Quadriceps, engages the Hamstrings and Glutes.
What exercises are similar to Barbell Bulgarian Split Squat?
Similar exercises to Barbell Bulgarian Split Squat include Alternating Single-Arm Dumbbell Thruster, Barbell Thruster, Bent-Over Bulgarian Split Squat with Dumbbells, Dumbbell Alternating Lunge.
Is Barbell Bulgarian Split Squat better than Alternating Single-Arm Dumbbell Thruster?
Both Barbell Bulgarian Split Squat and Alternating Single-Arm Dumbbell Thruster target the Quadriceps. Choose based on your available equipment and training goals.
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