Bulgarian Barbell 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, then repeat it with the other leg. This can make proper execution easier. You only need to concentrate on pushing upward while maintaining balance becomes easier.

In a regular split squat, both feet remain on the floor. The single-leg split squat adds the extra 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 upward from the front leg.

Barbell single-leg split squat / Bulgarian split squat execution

Place the barbell with the selected weight in the squat rack’s supports (secure the plates). Choose a height at which you can easily step out with the weight (approximately at the level of the lower chest; see ‘safety’!).

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

Make sure you are positioned exactly in the middle of the barbell. Place your head in the center and your hands evenly spaced on the barbell (by looking at the markings on the barbell).

Stand with your feet approximately shoulder-width apart.

Push yourself upward to lift the barbell out of the supports and carefully take a few small(!) steps backward to give yourself space for the exercise.

Now place one foot behind you and position it on a bench placed nearby 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, not in front of it.

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

Barbell single-leg split squat / Bulgarian 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

Abdominals:

Rectus abdominis (straight abdominal muscle)
External oblique (external abdominal oblique muscle)
Internal oblique (internal abdominal oblique muscle)
Transversus abdominis (transverse abdominal muscle, ‘corset muscle’)

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Barbell single-leg split squat / Bulgarian split squat technique

Safety

Secure the plates with collars.
Ensure there is a possible resting point (the rack’s safety bars) for the barbell, at a point slightly lower than where it reaches its lowest position. It is reassuring to know that you can go to your limit without worrying about the weight on your neck. Therefore, stand inside the squat rack, not in front of it.
Do not overdo the weight. In this exercise, reaching the starting position can already prove quite challenging. First make sure you become familiar with this.