How to do the Barbell Bulgarian Split Squat
- Set a flat bench behind you and place the barbell across your upper back.
- Stand a comfortable split stance in front of the bench and rest one foot on it.
- Brace your core and keep your torso tall.
- Lower straight down by bending the front knee and hip until the back knee nears the floor.
- Drive through the front foot to stand back up.
- Finish with the front leg straight and hips level.
- Reset your stance and repeat all reps on one side before switching legs.
Common mistakes
- Using a stance that is too short and crowding the front knee.
- Leaning forward and turning the movement into a balance drill.
- Pushing off the rear foot instead of loading the front leg.
- Letting the front knee cave inward during the descent and drive.
- Rushing the bottom and bouncing out of the hole.
Form cues
- Front foot planted
- Torso stays tall
- Knee tracks toes
- Drive through midfoot
- Keep hips square
- Control the bottom
