Barbell Bulgarian Split Squat

Learn how to do Barbell Bulgarian Split Squat with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6 Quadriceps HamstringsGlutes Olympic Barbell

Barbell Bulgarian Split Squat is an Olympic Barbell exercise that primarily targets the Quadriceps, with secondary activation of the Hamstrings, Glutes. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal 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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Muscles & equipment

Primary muscleQuadricepsSecondary muscleHamstringsSecondary muscleGlutes
EquipmentOlympic Barbell

Calorie Calculator

MET 6
Estimated burn
210 kcal

kcal = 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, 70 kg)
≈ 210 cal
Video quality
4K with male and female demonstrations

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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. Always consult a qualified personal trainer before starting a new exercise program.

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, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

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. These alternatives target the same muscle groups and can be used to add variety to your training program.

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. Barbell Bulgarian Split Squat uses Olympic Barbell, while Alternating Single-Arm Dumbbell Thruster offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

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