Barbell Bulgarian Split Squat: A Comprehensive Guide

Start by positioning a barbell on a squat rack or in a landmine setup.
Step under the bar and grasp it with a palms-forward grip, just outside of your hips.
Lift the bar from the rack and stand with your feet hip-width apart and the barbell resting across your upper back.
Take a large step forward with your right foot and place your left foot behind you, keeping it on a bench or elevated surface.

How to Perform

Bend your right knee, lowering your torso towards the ground until your left knee almost touches it.
Pause, then push through your right heel to return to the starting position.
Repeat for the desired number of repetitions, then switch legs and repeat with your left foot forward.


Keep your chest lifted and your core engaged throughout the exercise.
Make sure your front knee stays directly above your ankle and doesn’t move forward past your toes.
Keep your weight evenly distributed between both feet, and avoid shifting too much weight onto your back foot.
Inhale as you lower down and exhale as you push back up to the starting position.

Things to Avoid

Avoid rounding your lower back or hunching forward as you lower down.
Don’t allow your front knee to collapse inward.
Avoid shifting your weight too far forward onto your front foot, as this can put unnecessary strain on your knee.
Don’t let your back foot come off the bench or elevated surface during the exercise.