Barbell Bulgarian Split Squat

Exercise / Leg

How to: Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat

Barbell Bulgarian Split Squat / Benefits


  • This movement is one of the most difficult exercises even for advanced athletes, as all the weight is loaded on one leg. It is an advanced single leg exercise that requires balance and stability compared to the standard squat.
  • As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves.
  • Correct technique is very important in this exercise. An incorrect squats technique can cause injuries. For this reason, it is recommended that those starting to bulgarian split squats for the first time should start with body weight.


Muscles Worked in the Barbell Bulgarian Split Squat

Target - Quadriceps
Synergists - Gluteus Maximus
Synergists - Adductor Magnus
Synergists - Soleus
Dynamic Stabilizers - Hamstrings
Dynamic Stabilizers - Gastrocnemius
Stabilizers - Erector Spinae
Antagonist Stabilizers - Rectus Abdominis
Antagonist Stabilizers - Obliques
squat muscle worked