Adiletix - Barbell Bulgarian Split Squat - Step-by-Step Guide
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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.
