Barbell Bulgarian Split Squat

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Barbell Bulgarian Split Squat is an advanced compound push using barbell, bench, squat rack. It loads Quadriceps.

Barbell Bulgarian Split Squat demonstration — Demonstration clip from FitSync’s bundled exercise-media index (third-party set, same as the app).

Muscles worked

Primary: Quadriceps
Secondary: Glutes, Hamstrings, Abs, Calves

Setup

Hold barbell, bench and take a split stance you can balance.

How to do it

Drop the back knee under control. Front shin fairly vertical.
Drive through the front foot and stand. Keep Quadriceps doing the work.

Coaching cues

Tall torso. Soft front knee, not a slam.

Common mistakes

Front knee shooting far past the toes with the heel up. Shorten the step or sit back slightly.

Related lifts

Assault Bike Quadriceps
Barbell Back Squat Quadriceps
Barbell Box Squat Quadriceps
Barbell Front Squat Quadriceps
Barbell Reverse Lunge Quadriceps
Barbell Split Squat Quadriceps

MyCoach programs the Barbell Bulgarian Split Squat into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.

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