How to Do
How to Do Barbell Bulgarian Split Squat
The barbell Bulgarian split squat should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the barbell Bulgarian split squat.
Beginning
Beginning Barbell Bulgarian Split Squat
1. Place yourself about two feet in front of a solid bench or chair.
2. Pick up your right foot and position it behind you on the bench.
3. Make sure your feet are approximately hip-distance apart.
Movement
Barbell Bulgarian Split Squat Movement
1. Hold a barbell over your upper back while you stand away from the bench. Place one leg on the back of the bench, lacing it down.
2. Squat down with your standing leg until your trailing leg's knee is close to the floor.
3. To get back to the starting position, push up via your front foot.
Benefits
Barbell Bulgarian Split Squat Benefits
It strengthens the quadriceps, hamstrings, glutes, and calves, among other leg muscles. Additionally, because this is a single-leg exercise, your core is forced to work overtime to keep you balanced.
