Barbell Single-Leg Split Squat

The barbell single-leg split squat (also called the Bulgarian split squat) can be compared to lunges. The difference is that you do not step forward or back. You complete a full set with one leg forward first and then repeat it with the other leg. This can make proper execution easier. After all, you only need to concentrate on pushing yourself up, while maintaining your balance becomes easier.

In the regular split squat, both feet remain on the floor. The single-leg split squat adds the difficulty of placing the rear foot on a bench. This not only requires more stabilizing work from the muscles, but also forces you to push up from the front leg.

Barbell Single-Leg Split Squat Execution

Place the barbell with the selected weight in the J-hooks of the squat rack (lock the plates). Choose a height at which you can easily step out with the weight (approximately at the level of the bottom of your chest; see ‘safety’!).

Step under the barbell and place it across the upper back or at neck level (see below).

Make sure you are standing directly in the center of the barbell. Position your head in the center and place your hands parallel on the barbell (by looking at the markings on the barbell).

Stand with your feet approximately shoulder-width apart.

Push yourself up to lift the barbell out of the J-hooks and carefully take a few small(!) steps backward to give yourself room for the exercise.

Now place one foot backward and put it on a bench that is ready, to assume your starting position. Keep your feet shoulder-width apart for sufficient balance. Make sure the bench is far enough back.

Begin the exercise by lowering yourself in a controlled manner until the front knee forms an angle of approximately 90 degrees. If the bench is far enough back, the (front) knee is directly above the ankle at this point and not in front of it.

Push yourself straight up from your front leg until it is almost straight.

Barbell Single-Leg Split Squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdomen:

Rectus abdominis (straight abdominal muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, ‘corset muscle’)

(Lower) back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Barbell Single-Leg Split Squat Technique

Safety

Make sure the plates are secured.
Ensure there is a possible resting point (crossbars of the rack) for the barbell at a point slightly lower than where it reaches its lowest position. It is reassuring to know that you can push yourself to the limit without worrying about the weight on your neck. Therefore, stand inside the squat rack and not in front of it.
Do not use too much weight. In this exercise, reaching the starting position can already prove quite challenging. First, make sure you become comfortable with this.