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Barbell Bulgarian Split Squat

1 - Set up a bench behind you and position a barbell across your upper back as you would for a back squat, gripping it slightly wider than shoulder-width.
2 - Stand about two feet in front of the bench and place the top of your rear foot on the bench, laces down or toes pointed.
3 - Position your front foot far enough forward so that when you descend, your front knee tracks over your toes without extending past them excessively.
4 - Brace your core, keep your chest tall, and maintain a slight forward lean in your torso throughout the movement.
5 - Lower your body by bending your front knee and descending your rear knee toward the floor in a controlled manner.
6 - Descend until your front thigh is approximately parallel to the floor or your rear knee is just above the ground.
7 - Drive through the heel of your front foot to press back up to the starting position and repeat for the desired number of repetitions before switching legs.

Opens in the Adiletix app — free to start.